Dandasana or Staff Pose: Best 5 Benefits and How to Do the Staff Pose

 

 

 

 

 

 

 

 

 

Here’s all you need know about the staff posture. Image credit: Adobe Stock.

The term “Dandasana” comes from Sanskrit and includes the words “Dand,” which means staff or rod, and “asana,” which means seat or pose. This position is part of classic ‘Hatha Yoga’ and is regarded as the foundation stance for all modifications. This easy sitting posture is frequently used after a vigorous practice session of other yoga poses to assist relieve tension in the hips and leg muscles. It also helps to improve strength and flexibility. It has many additional health advantages, and here’s how to properly perform the staff posture.

What are the advantages of staff pose?

Yoga Benefits

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Practice eight angle posture to increase your range of motion. Picture sourced from Adobe Stock

1. Minimizes stress

A research published in the International Journal of Preventive Medicine found that yoga can effectively reduce stress, anxiety, and sadness. Incorporating it into your everyday practice might help you manage stress. It might boost consciousness, mental clarity, peace of mind, and vigor. More study is needed to discover whether it might assist manage stress.

Yoga Poses

Practicing staff posture might help you manage stress. Image credit of Freepik

2. Enhances flexibility and strength.

“The primary purpose of it is to position the torso perpendicular to the floor. This requires hip strength to support the back, which will aid in the development of toned hips and pelvic muscles. This position also stretches the hamstrings and back of the knees. So, if you want to improve your flexibility and strength, practicing staff position might help,” says Dr Hansaji Jayadeva Yogendra.

3. Helps regulate blood pressure.

A research published in the International Journal of Yoga found that regular yoga practice can help regulate blood pressure (BP) without the need of medication. As a result, incorporating it into your fitness routine might assist to regulate blood pressure. However, further study is needed to demonstrate that it can control blood pressure.

4. Improves posture.

“While it is a symmetrical exercise in which the shoulders, hips, arms, and legs are all equally engaged, it is critical to maintain upper and lower body alignment. As a result, it improves posture. It also helps to strengthen the back muscles and extend the shoulders and chest,” the expert adds.

5. Helps individuals with osteoarthritis.

A research published in the Journal of Education and Health Promotion indicated that yoga is the most effective treatment for osteoarthritis patients and those suffering from knee joint discomfort. Staff posture may be beneficial for osteoarthritis. It may reduce discomfort, improve knee mobility, and boost muscle strength. However, additional study is needed to discover whether it can help with osteoarthritis.

How do you practice ?

Here is a step-by-step tutorial to performing it, or staff position, as described by an expert.

Step 1: Sit comfortably on a mat or floor, legs straight in front of you. Adjust your buttocks so you’re sitting firmly on your bones.
Step 2: Contract your thigh muscles while flexing your feet. Keep your heels on the mat, and bend your knees as needed.
Step 3: Bring your shoulders over your hips and relax them away from your ears.
Step 4: Place your hands flat on the floor next to your hips.
Step 5: Maintain the stance for five deep breaths, keeping your spine and legs straight.

 

 

 

 

 

 

 

 

Here is how to perform staff pose properly. Image courtesy: Adobe Stock

Are there any adverse effects?

Flexibility and Strength

Also Read: Staff pose

Are generally viewed as safe, it is critical to prevent overexertion. Your safety issues require mindful implementation with suitable guidelines. However, you should also listen to your body. The expert suggests speaking with a competent teacher, especially if you have any specific health issues.