The word "Danda" refers to 'staff' or 'stick' in Sanskrit. In this pose,
the spine, arms and legs are kept straight and stiff like a stick.
Sequence:
- Sit on the floor.
- Stretch out your legs in front.
- Keep the legs hips-width apart.
- Now bring the legs close together so that the feet touch each other.
- Rest the palms on either side of the hips with fingers pointing in front.
- Press the knees down.
- Stretch out your toes and press the heels firmly on the floor by flexing your ankles.
- Straighten your arms by pressing the palms firmly.
- Sit up straight.
- The shoulders and hips should be aligned.
- Lift the abdomen to release the tension in the diaphragm.
- Breathing normally hold this pose for about a minute.
- Exhale and relax your body.
Caution:
- High blood pressure patients should not perform this pose.
- If you have weak wrists avoid Dandasana.
- People with a spinal problem should not practice this yoga pose.
Benefits:
- The legs, arms, back and spine all get stretched.
- Tired feet get relief from this pose.
- Practice of Dandasana corrects bad posture.
- Dandasana can alleviate sciatica pain.
- This pose improves digestion.
