Staff Pose (Dandasana) Variation with Blocks

This posture, a variation of Staff Pose (Dandasana), strengthens the core, legs, arms, and shoulders.

Using blocks provides additional length in the arms, allowing students to lift up more easily in this posture.

Staff Pose Variation with Blocks: How to Do it Step-by-Step

Step 1

Place two blocks on either side of the hips, directly beneath the shoulders.

Step 2

Come into Staff pose. Place both hands on the blocks and lift, with control, until the buttocks leave the mat. Keep the legs strongly outstretched and engage the core, allowing the hips to float back slightly to maintain balance and keeping the shoulders rolling back toward the spine.

Step 3

Hold this pose for 3-5 breaths before releasing back to the mat.