Staff

daṇḍāsana•दण्डासन

Maya - Pose Assistant

Ask me anything about Staff

Benefits

Staff Pose is the foundational seated posture, teaching spinal alignment and engaging core/legs. It strengthens back muscles, improves posture, stretches shoulders/chest (when arms press), grounds, and prepares for other seated poses.

Practice Guide

Sit on the floor with legs extended straight out in front of you.

Flex feet strongly, pressing heels away, toes pointing towards ceiling.

Place hands on floor alongside hips, fingers pointing forward. Press palms or fingertips down actively.

Engage quadriceps (lift kneecaps slightly). Press thighs down towards floor.

Sit tall on sit bones, lengthening spine upwards from base to crown. Pelvis neutral or slightly tilted forward (use blanket if needed).

Draw shoulders slightly back and down. Lift chest. Keep neck long, chin parallel to floor.

Hold, breathe. Feel active engagement throughout body.

Modifications

Sit on edge of folded blanket(s) to help tilt pelvis forward and straighten spine.

Slightly bend knees if hamstrings very tight.

Press hands into yoga blocks placed beside hips.

Lean back against a wall for support and alignment feedback.

Safety Notes

⚠Wrist injury (if pressing hands strongly into floor - modify hand position or pressure)

⚠Lower back injury (ensure proper pelvic tilt using support, avoid slumping)

Anatomy

Muscles Targeted

Core (abdominals, back extensors for upright posture)

Quadriceps (active engagement)

Hip flexors (mildly)

Triceps/shoulders (if pressing hands)

Muscles Stretched

Hamstrings (mildly, depends on pelvic tilt)

Calves (mildly, if feet flexed)

What's Next?

Maya suggests trying these poses:

Table Top

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Foundational Seated PosePosture AlignmentSpinal LengtheningCore Engagement SeatedLeg ActivationGrounding

Yoga Styles

Signature of

Hatha Iyengar

Also practiced in

YinRestorativeTherapeutic

HathaFoundation for all seated poses, emphasis on spinal alignment and breath

YinHeld for extended periods, often with props for support and comfort

IyengarPrecise alignment with detailed instructions, use of props for proper positioning

RestorativeSupported with bolsters and blankets for comfort during longer holds

TherapeuticModified with props to address postural imbalances and back issues

Sequencing

Warm-up Poses

Mountain

Counter Poses

Table Top Savasana Easy Bridge

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Foundational Seated Posture Blueprint For Many OthersEstablishes Correct Spinal Alignment Pelvic PositionActivates Legs Core Back MusclesCan Be Surprisingly Active And Revealing About Postural Habits