Staff Pose (Dandasana)
Teacher featured in image: Stacie Graham
Category: Seated
Difficulty: Beginner
Sanskrit/Pronunciation: Dandasana (dahn-DAHS-uh-nuh)
Main Focus: Posture, Spine, Core, Hamstrings
Props: Yoga Bricks, Blanket
Staff Pose (Dandasana) is a foundational seated yoga pose that encourages an upright posture while building awareness and strength through the spine, core and legs. Practised with the legs extended straight in front and the hands resting beside the hips, the pose creates length through the back of the body while encouraging the chest to lift and shoulders to relax. Although simple in appearance, Staff Pose provides a strong foundation for many seated poses and forward folds. Sitting on a folded blanket or yoga brick can elevate the hips, helping the pelvis tilt forward and making it easier to maintain a long, upright spine, particularly when the hamstrings feel tight.
- Sit on the floor with legs extended straight out in front, feet together and flexed
- Place hands on the floor beside the hips, fingers pointing forward
- Press through the palms to lift and lengthen the spine
- Engage thighs, pressing them firmly into the ground
- Lift through the crown of the head, keeping shoulders relaxed away from ears
- Keep gaze forward and breathe steadily
- Hold for 30 seconds to 1 minute
- Strengthens back, core, and hip flexors
- Improves posture and spinal alignment
- Stretches shoulders and chest
- Prepares the body for seated forward bends and twists
- Sit on a folded blanket or block if hips or hamstrings feel tight
- Bend knees slightly if lower back rounds
- Use a strap around the thighs to help keep legs active and engaged
- Place hands on blocks if arms are too short to comfortably reach the floor
.png?v=1780473810350)
Sitting on two yoga blocks in Staff Pose helps elevate the hips, making it easier to lengthen the spine and sit upright comfortably. Placing a mini bolster under the knees softens the hamstring stretch and reduces tension in the lower back, while resting the hands on yoga bricks provides additional support and encourages an open, lifted posture. This variation creates a more accessible and sustainable seated position, allowing you to focus on alignment, stability, and ease.
Pressing the hands firmly into the floor or onto yoga bricks, engage the core and legs to lift the hips away from the mat. This strengthening variation of Staff Pose builds stability through the arms, shoulders and core while encouraging active engagement through the legs. Yoga bricks can also be useful here because they raise the floor, giving the arms more space and making it easier to lift the hips.
Props for Staff Pose
Props can help create a more comfortable and upright position in Staff Pose. Elevating the hips on yoga blocks or a folded blanket can reduce tension through the hamstrings and help the pelvis tilt forward, making it easier to lengthen the spine and maintain good posture.
