Staff Pose, or Dandasana, is a foundational seated posture that is unique in its ability to build foundational strength in the quadriceps, core, and erector spinae while simultaneously promoting good alignment and posture. This pose acts as a preparatory position for many seated asanas and helps cultivate awareness of the body's symmetry. Its grounding nature is said to energise the mind and stabilise emotions. 

Teaching & Practice Tips 

• Encourage students to sit on a folded blanket or bolster if they feel their lower back rounding, as elevating the hips can help maintain a neutral spine. 

• Guide students to actively engage the quadriceps and press through the heels, flexing the feet to maintain leg alignment and energy in the pose. 

• Cue students to lift up through the crown of the head while anchoring the sit bones to the floor, emphasising length and stability in the spine. 

• Remind students to keep the shoulders relaxed and away from the ears, avoiding tension in the upper body. 

• Incorporate the breath by focusing on inhaling to lengthen the spine and exhaling to ground through the legs and sit bones. 

• Use props, such as blocks under the hands, to assist students with tight hamstrings or limited mobility, helping them find a comfortable and supportive seated position. 

Dosha's (Balancing for) 

• Vata 

Chakras Stimulated 

• Root 

• Sacral 

• Solar Plexus 

• Third Eye 

How to Practice (image references and cues listed below)

Staff Pose Suggested Cues: 

1. Begin sitting on your mat with your legs extended in front of you, feet together, toes flexed back toward you. 
2. Place your hands on the mat beside your hips, fingers pointing forward, to support a tall spine. 
3. Ground down through your sit bones, creating a strong and stable foundation. 
4. Engage your thighs, gently pressing the backs of your thighs down into the mat, activating your leg muscles. 
5. Feel a gentle stretch along the back of your legs. 
6. Lengthen your spine upward, imagining the crown of your head reaching toward the ceiling. 
7. Relax your shoulders, allowing them to soften away from your ears, and broaden across the collarbones. Draw your lower ribs in. 
8. Keep your gaze forward or slightly downward, finding a point of focus in front of you. 
9. Breathe deeply and evenly, allowing your breath to flow smoothly. 
10. To come out of the pose, relax in a comfortable seated position.
    
    

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