STAFF POSE
Dandasana
Danda=staff
Refers to the spine, the central “staff” or support of the body.
Steps
- Sit with your legs extended. Widen the pelvic floor by rotating your legs inward (the inseam of the leg moves down). Rotate the legs inward by firmly holding the inside of your left thigh with your right hand and the outside of your left hip with your left hand. Rotate your thigh muscles inwardly by drawing the inseam of the thigh down and the outer hip up as you lean slightly to the right. Simultaneously widen the thigh and hip out to the left side. Repeat on your right leg.
- Press your hands into the floor right behind the hip line. This will help to lengthen your spine.
Benefits:
Tones abdominal muscles; Increases circulation; Opens the chest; Strengthens legs, torso, arms and spine; Improves muscular endurance of legs and lumbar spine
Contraindications:
none
Variations
- Follow steps 1 and 2, but place a bolster or folded blankets under your hips.