Tell you the steps to perform the staff pose in yoga

If mountain pose is the foundation of standing poses, staff pose is the foundation of sitting postures in yoga.

The staff pose is called Dandasana in Sanskrit. This is a pose that can create a foundation for you to easily perform other seated yoga poses. When performing this pose, it is most important that you keep your spine straight and stable. To make the pose easier for you, you can sit on a folded blanket or two. In a yoga practice, the staff pose will usually be performed before the forward bend.

The unexpected benefits of the staff pose

Staff pose is very useful in stretching hamstrings, calves, and helps improve and enhance spine health. Because of this, this position is often recommended for people who often play sports that require a lot of running. In addition, the staff posture can also improve flexibility, gait, standing and especially can assist in the treatment of sciatica:

  • Good for back and spine health
  • Supports digestion, prevents diseases such as constipation, acid reflux and flatulence
  • Improve gait, stand, limit scoliosis and curvature of the neck
  • Release tension in the shoulders and chest to avoid forward-facing shoulders.
  • Good for the nervous system, has a strong effect on converting the sympathetic nervous system to the parasympathetic nervous system. In addition, regular exercise inhibits the production of the stress hormone cortisol and calms the brain.
  • Improve spinal flexibility, mobility, prevent injury
  • Helps relieve sciatica as this pose works a lot on the lower body such as the legs, thighs, ankles and heels.
  • Supports the treatment of many different types of injuries. Not only that, it is also an effective method in pain relief.

Employee PoseThe staff position helps in the treatment of many different types of injuries

Steps to perform employee action

The staff pose is quite simple, you can easily conquer it by following these steps:

  • Sit up straight, legs stretched out in front of you. The heel presses down on the carpet
  • Keep your back straight and chest up
  • Put your hands next to your body, palms down, next to your hips. Fingers pointing towards the toes
  • Extend your arms as far as possible to help straighten your body and reach higher. However, you can also freely bend your arms or change the position of your palms for the most comfort
  • Hold for 20-30 seconds to feel your shoulders work and your spine stretch.
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Some common mistakes

When practicing the staff pose, most yogis will make the following mistakes:

  • Don’t let your legs swing outwards, they should align directly in front of you.
  • Don’t let your back arch, instead, keep your spine naturally straight, extending from your hips to the top of your head.

You can also do this pose with your back against the wall. In addition, the lack of flexibility, tight hamstring muscles can cause the back to arch. Therefore, it will be easier for you to do this pose if you have a strong hamstring.

Some variations of the staff movement

Employee PoseIf you’ve mastered the staff pose, move on to the sitting forward bend (Paschimottanasana).

Sitting up straight on the floor with your legs straight out may be the simplest thing in the world, but when you try the staff pose, this mindset may change. In fact, many people find this position extremely uncomfortable.

  • If you have trouble sitting up straight and find your back bent, place a folded blanket under your seat to raise your hips.
  • You can put yoga blocks under your hand if your palm can’t touch the ground.
  • And if you have mastered this pose, do this pose in a sitting forward bend (Paschimottanasana) and hold the pose for 10 breaths.

Looking for more information: 10 sitting yoga poses suitable for beginners

Who should not practice staff pose?

The staff position is not suitable for people with wrist or back injuries. If you feel pain while performing the pose, exit the pose and wait until you feel comfortable and then try again.

Through the sharing on, you must have understood more about employee movements, right? If you are still wondering if you are practicing correctly, do not hesitate to share with your yoga teacher of for detailed instructions.

Reference source:

How to Do Staff Pose (Dandasana) in Yoga Access date: 11/26/2020

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