Surya Namaskar’s Step 5 – Dandasana (Staff Pose)

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    Dandasana, also known as Staff Practice and Sitting Stick Pose, is a seated yoga pose prominently in contemporary yoga. It may appear simple to practise, but it is not as simple as it appears.

    Dandasana is extremely useful to both your physical and emotional wellness. You only need to do it every day to notice the results. You will feel the flow of energy in your body and your mind will become quiet as you practise.

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    Dandasana has several health advantages, like strengthening your back muscles and legs, extending your spine, and many others. So, let’s go through all of the advantages of Dandasana in a nutshell. 

    Surya Namaskar’s Step 5 - Dandasana (Staff Pose)

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    Dandasana has the following health benefits:

    • Dandasana lengthens the spine.
    • It aids in the improvement of posture.
    • It helps to strengthen your back and thighs.
    • Relieves reproductive organ issues
    • It broadens and extends your chest and shoulders.
    • Stretches your back, arms, and legs
    • Aids in the proper functioning of your digestive organs
    • Opens up your chest area
    • Helps to relieve tension by providing a gentle stretch to your hamstrings
    • Dandasana also improves body awareness.

    The Dandasana Steps

    Although Dandasana appears to be simple, you may require the Dandasana steps to practise it effectively and correctly. So, the stages of Dandasana (Staff Pose) are as follows:

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    1. Sit up straight on the yoga mat and extend your legs straight out in front of you. Keep both of your feet contacting each other.
    2. Your thighs should be parallel to the floor.
    3. Now, keep your palms in contact with the floor on both sides.
    4. Don’t bend your spine or your head and just stare straight ahead. Try to bend the digits of your feet inwards, towards the side of your body. When you do this, you will feel pressure on your legs, back, and wrists.
    5. Take several deep breaths and keep this posture for 20 to 30 seconds.

    Dandasana for Beginners

    Those who do not practise yoga regularly or at all, and whose bodies are not flexible, might apply this tip to perfect Dandasana.

    Use a wall as support for your back.

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