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Staff Pose – Dandasana

Pose Summary

Yoga Collective - Staff Pose – Dandasana


Step 1

Come to seated on the floor with your legs extended out in front of you. If you have tight hamstrings, lower back, or hips, you can elevate your seat and sit on a block, bolster or blanket 

Step 2

Root down into the earth by equally distributing the your weight between your sit bones. Lengthen your spine. Bring the neck inline with the spine as you reach the crown of your head towards the sky. Chin is parallel with the earth. 

Step 3

Engage the quads as you flex your toes towards your heart and press out through your heels. The big toes, inner ankles, inner knees and inner thighs are together.

Step 4

Bring a slight engagement to the belly by drawing your navel in and up towards your spine. Broaden through your collar bones and draw the shoulder blades down the back. 

Step 5

Place your fingertips or hands on the floor alongside your hips in order to help you lengthen further.


  • Stretches the shoulders, upper back & hamstrings 
  • Strengthens abs and upper back 
  • Improves posture


  • Low back or hamstring injury