Safalfa Advisors
Dandasana
Staff Pose
- Sanskrit
- Dandasana
- English
- Staff Pose
- Sequence
- Seated · step 60 of 124
- Held for
- 5 breaths
- Drishti
- Nasagrai, tip of nose
Getting into Dandasana
Sit on the floor with your legs extended straight out in front of you, feet flexed. Press your hands into the floor beside your hips, lengthen your spine tall, and roll your inner thighs down toward the floor. This is the seated equivalent of standing tall, it sets up the alignment for the whole seated sequence.
What a teacher would tell you
- Hands pressing down.
- Heels pressing forward.
- Lower belly in.
These are the corrections My Ashtanga speaks aloud while you hold the posture.
The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart