How to Achieve the Perfect Staff Pose

staff pose, Dandasana, yoga pose in the park, eco friendly yoga matDandasana or Staff Pose is a foundational seated pose that provides the structural basis for all seated poses. 


  • Strengthens the back muscles
  • Stretches the shoulders and chest
  • Improves posture

 The Pose

  • Sit on the floor with your legs together and extended in front of your torso
  • If you are uncomfortable or leaning backwards, sit on a bolster or block to lift the pelvis
  • Option to sit against the wall for this pose
  • Careful not to put your lower back against the wall
  • Put a rolled up towel between the wall and lower back
  • Sit towards the front of the sitting bones, and adjust the pubis and tail bone equidistant from the floor
  • Without hardening the belly, firm the thighs, press them down against the floor (or your support), rotate them slightly toward each other, and draw the inner groins toward the sacrum
  • Flex your ankles, pressing out through your heels
  • To lengthen your front torso perpendicular to the floor, think of energy streaming upward from the pubis to the sternum, then down the back from the shoulders to the tail bone
  • Then imagine the tail lengthening into the floor
  • Beginner variation: To enable a better stretch in the groin and thighs, lay one to three 10-pound sandbags across the tops of your thighs at the hip crease to help ground your thighs. 

Breaths: Hold for 3 to 5 breaths


  • Any wrist or lower back injury

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