Staff Pose (Dandasana)

Staff Pose (Dandasana in Sanskrit) is like the seated version of Mountain Pose- it is a foundational asana that most other seated postures originate from.

This posture is actually the very first seated posture of the Ashtanga Primary Series.

A deceptively simple pose of making an L-shape with the body, there is more going on than one thinks when one performs Staff Pose.

For many, Staff Pose is a good introduction to the concept of the bandhas (energetic locks). The body position of this posture perfectly emphasizes mula (root), uddiyana (navel), and jalandhara (throat) locks to seal your energy within your body.

It can be more powerful than it looks!

How to Do Staff Pose: Step-by-Step Instructions

Step 1

To perform Staff Pose, take a seat with the legs extended straight out in front of you. Make sure you can feel your sitting bones root downward. Hug the legs into the mid-line of your body and flex the feet.

Step 2

Place the hands by your hips with the palms face downward. Lift through the pelvic floor to engage mula bandha.

Step 3

Then, draw the abdomen inward and upward to engage uddiyana bandha.

Step 4

Finally, slightly press the chin back toward the throat to engage jalandhara bandha. Hold for 5 deep breaths.

Staff Pose Benefits

  • Better posture
  • Increased lung capacity
  • Strengthens the back, core, and chest
  • Seals prana in the body