full-guide-for-StaffPose-beginners-tips-benefits-and-instructions-2021.

 full-guide-for-StaffPose-beginners-tips-benefits-and-instructions-2021

Proper Form, Beginners Tips and Common Mistakes

Targets: Hamstrings, calves

 full-guide-for-StaffPose-beginners-tips-benefits-and-instructions
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Level: Beginner

Staff Pose (Dandasana) gives you the basic alignment used for most other seated yoga poses. Think of it as a seated version of Mountain Pose (Tadasana), which is the basis for standing poses. The most important part of this pose is finding your spine in an upright position that is sustainable. This may mean sitting up on a blanket or two. In a typical yoga practice, Staff Pose leads into a Forward Bend.

Benefits. full-guide-for-StaffPose-beginners-tips-benefits-and-instructions-2021

Staff Pose stretches the hamstrings and calves and improves spinal awareness. If you run or play sports that have a lot of running, you likely have tight hamstrings and calves. This pose can help restore some flexibility and it may help you improve your posture. It is also a pose that might help when you feel sciatica pain, although you should avoid following it with forwarding Bend.

Staff Pose: Step-by-Step Instructions. full-guide-for-StaffPose-beginners-tips-benefits-and-instructions-2021

Step 1

Sit on the floor with your legs together and extended in front of your torso. If your torso is leaning back, it may be because tight hamstrings are dragging the sitting bones toward the knees and the back of the pelvis toward the floor. It may be helpful to sit on a blanket or a bolster to lift the pelvis.

Step 2

A simple way to check alignment is to sit with your back against a wall. The sacrum and the shoulder blades should touch the wall, but not the lower back or the back of the head. Put a small rolled-up towel between the wall and the lower back.

Step 3

Sit towards the front of the sitting bones, and adjust the pubis and tail bone equidistant from the floor. Without hardening the belly, firm the thighs, press them down against the floor (or your support), rotate them slightly toward each other, and draw the inner groins toward the sacrum. Flex your ankles, pressing out through your heels.

Step 4

To lengthen your front torso perpendicular to the floor, think of energy streaming upward from the pubis to the sternum, then down the back from the shoulders to the tail bone. Then imagine the tail lengthening into the floor.

Step 5

Imagine your spine as the “staff” at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do. Hold the pose for one minute or longer

Common Mistakes. full-guide-for-StaffPose-beginners-tips-benefits-and-instructions-2021

Leg Position

Do not allow your legs to rotate outward, they should be straight in line in front of you.

Rounded or Flat Back

Don't let your lower back collapse or round, you want to maintain the natural lumbar curve you get when you are elongating your spine from your hips to the top of your head. Practice Staff Poses with your back against a wall and only your shoulder blades and sacrum touching the wall, not your lower back. Tight hamstrings can contribute to rounding your back, so Staff Pose will be easier to achieve as you build hamstring flexibility.

Beginner’s Tip

Lay one to three 10-pound sandbags across the tops of your thighs at the hip crease to help ground your thighs.

Conclusion

These are a full-guide-for-StaffPose-beginners-tips-benefits-and-instructions-2021. Hope you liked it