Dandasana is very practical in that it helps us to have a solid base from which to practice our other seated postures. By focusing on the alignment of our upper body for even a few minutes, we can create a little more space (freedom) for the organs of the upper chest, easing their constant workload.

Steps

1. Sit with both legs extended out in front of you. Tilt your pelvis forward so that if you drew a line from the base of your pubic bone to the tip of your tail bone, the line would be parallel to the floor. This may require you to sit on a folded blanket if your hamstrings are tight. Place your palms down on the floor next to your hips with your fingers pointing toward your toes.
2. Knees, heels and big toes are touching. Open the backs of the knees by pressing the thighs down into the ground, and then press your inner groins toward the floor. Press out through the heels so that your feet are flexed and spread the toes apart if you can.
3. Lengthen the torso up so that it’s perpendicular to the legs. Lift and broaden the chest, then drop the shoulders down away from the ears. Draw the shoulder blades in snugly against the ribs. Press the palms down into the floor. Lengthen the back of the neck and tuck the chin in toward the chest so that your gaze can rest comfortably on your knees.
4. Take a few long deep breaths in dandasana, and when you’re ready, exhale and relax.

Comments

Regular practice of staff pose will strengthen the thighs, mid and upper spinal muscles, open the chest, and relieve tension from the neck, shoulders and upper back. The channels of energy flowing up and down the spine are open during dandasana, giving our energetic streams an opportunity to clear blockages and stagnation that may be interrupting our flow of prana (which gives us our vitality). If you feel stuck or stagnant either physically or emotionally, try practicing dandasana with a very conscious long, deep breath. Imagine the energy flowing freely up and down the spine. See what kinds of changes manifest in your life from this simple exercise.