Staff Pose

Tracey Kelley
Staff Pose allows you to regain your focus and prepare your body.

Staff Pose, or Dandasana, is frequently used as a transition between standing and sitting asanas.

About Staff Pose

Dandasana is a basic position that acts as the starting point for a series of sitting postures. Like Mountain Yoga Pose, this is a good centering posture. Staff Pose is also a wonderful pose in which to practice meditation.

Benefits of the pose include:

  • Improved posture
  • Stronger back and shoulder muscles
  • Expansion of the chest
To increase flexibility, gradually extend forward in the pose. The stretch comes from the hips, not the lower back.

Step into the Pose

To Perform Staff Pose

  1. Sit on the floor with your legs stretched out in front of you, toes pointed upward.
  2. Align your buttocks to make sure you're positioned properly on your sitting bones.
  3. Straighten your back as if your head is being pulled up by a string. There shouldn't be any pressure on the lower back.
  4. Press the thighs down into the floor, and keep the toes pointed upward.
  5. The arms can be placed straight alongside the body, elbows loose, hands flat on the floor. If you have wrist problems, gently place the hands in Namaste.
  6. Keep the breaths even, and stay in the posture as long as you like.

For more instructions on Staff Pose, visit Yoga Journal.


Try practicing with your back against the wall to make sure you have the proper alignment. If your hamstrings are tight, you might be more comfortable seated on a folded blanket.

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Staff Pose