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Asana Analysis

Published on September 4th, 2013 | by Catherine Tingey

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STAFF POSE (Dandasana)

DSC01309STAFF POSE (Dandasana)

I love this pose because like DOWNWARD FACING DOG and EASY POSE, it is deceptively simple.

A wonderful pose to teach students good posture, STAFF POSE opens the chest making it easier to take deep, nourishing breaths.

I like to teach it to beginners at a wall so they can feel their shoulder blades open flush with the wall, with the tailbone also touching the wall.

STAFF POSE is a starting point for many seated postures so we’ll break it down below.

ALIGNMENT

Sit against a wall with your feet extended in front. Remove excess buttock flesh right and left so your sit bones are in contact with the ground.

Palms rest along your side.

Your tailbone and shoulder blades should be touching the wall.

Allow the lumbar (low back) curve to remain neutral – this means the low back will not touch the wall.

Reach through the heels and point the toes to the sky.

Soften the shoulders down and away from the ears.

Reach up the crown of the head to the sky.

WORK IN THE POSE

Slightly rotate the thighs inward as you press the thigh bones down into the ground.

Imagine your tailbone (root chakra) drawing energy up from the center of the earth.

Allow the energy to travel North up the spine and pour out the crown of the head.

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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