Staff Pose Dandasana

: 1 min

: 36 points

: 2 kcal

Seated Poses

Static

Benefits

Improves balance
Strengthens the back muscles
Strengthens the thigh muscles
Improves posture awareness
Improves focus

Contraindications

No flags recorded

Technique

Sit with your legs extended in front of you, feet together and toes drawing toward you. Place your palms beside your hips with your wrists beneath your shoulders. Sit tall from tailbone to crown, open your chest, lower your shoulders and look ahead. Take 5–7 breaths while observing your breathing.

If It’s Difficult

Place your palms on the floor behind your hips and press gently into them if sitting upright feels difficult. You can also sit on a stable block, folded blanket or cushion to raise your hips.

Where It Appears

Yoga

Challenges

Staff Pose appears 43 times in yoga classes

Topic	Title	Time
Pregnancy	Prenatal Yoga 10 min	10 min
Pregnancy	Prenatal Yoga 30 min	30 min
Pregnancy	Prenatal Yoga 60 min	60 min
Pregnancy	Prenatal Yoga 45 min	45 min
Back	Yoga for the Lower Back 90 min	90 min
Back	Yoga for the Back 45 min	45 min
Back	Yoga for the Back 60 min	60 min
Back	Yoga for the Back 90 min	90 min
Active ageing	Yoga 75+: Calm 20 min	20 min
Back	Good Posture 10 min	10 min
Back	Good Posture 15 min	15 min
Back	Good Posture 20 min	20 min
Back	Good Posture 25 min	25 min
Back	Good Posture 30 min	30 min
Back	Good Posture 45 min	45 min
Back	Good Posture 60 min	60 min
Back	Good Posture 90 min	90 min
Back	Yoga for Scoliosis 45 min	45 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Energy	Muscle Tension Relief 90 min	90 min
Weight loss	Slim Body 90 min	90 min
Beginners	Yoga for Beginners 15 min	15 min
Beginners	Yoga for Beginners 20 min	20 min
Beginners	Yoga for Beginners 25 min	25 min
Beginners	Yoga for Beginners 30 min	30 min
Beginners	Yoga for Beginners 45 min	45 min
Beginners	Yoga for Beginners 60 min	60 min
Beginners	Yoga for Beginners 90 min	90 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Back	Yoga for Hyperkyphosis 30 min	30 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Arms	Hands and Wrists 20 min	20 min
Arms	Hands and Wrists 30 min	30 min
Arms	Hands and Wrists 45 min	45 min
Arms	Hands and Wrists 60 min	60 min
Arms	Hands and Wrists 90 min	90 min
Flexibility	Gentle Yoga 20 min	20 min
Flexibility	Gentle Yoga 25 min	25 min
Flexibility	Gentle Yoga 30 min	30 min
Flexibility	Gentle Yoga 45 min	45 min
Flexibility	Gentle Yoga 60 min	60 min

Staff Pose appears 74 times in challenges

Topic	Title	Duration	Day
Whole body	Front Splits 5 wk Day: 28	5 wk	28
Beginners	Yoga for Beginners 3 wk Day: 5, 6	3 wk	5, 6
Back	Regal Posture 4 wk Day: 11	4 wk	11
Weight loss	Toned Abs 4 wk Day: 23, 28	4 wk	23, 28
Whole body	Touch the Floor 4 wk Day: 12	4 wk	12
Beginners	Yoga for Beginners 1 wk Day: 2, 3, 4	1 wk	2, 3, 4
Weight loss	Weight Loss 2 wk Day: 1, 14	2 wk	1, 14
Beginners	Yoga for Beginners 2 wk Day: 2, 3, 4, 5, 8, 9, 12, 13	2 wk	2, 3, 4, 5, 8, 9, 12, 13
Weight loss	Weight Loss 1 wk Day: 7	1 wk	7
Confidence	Boost Your Self-Esteem 4 wk Day: 11	4 wk	11
Back	Relief from Lower Back Pain 4 wk Day: 12, 18	4 wk	12, 18
Whole body	Strong Arms 2 wk Day: 6	2 wk	6
Stress relief	Overcoming Depression 2 wk Day: 7	2 wk	7
Back	Relief from Lower Back Pain 2 wk Day: 1, 2, 3, 4	2 wk	1, 2, 3, 4
Back	Regal Posture 2 wk Day: 4, 5, 6, 8	2 wk	4, 5, 6, 8
Back	Healthy Back 2 wk Day: 1, 2, 3, 13, 14	2 wk	1, 2, 3, 13, 14
Whole body	Healthy Joints 2 wk Day: 7	2 wk	7
Weight loss	Awaken Your Strength 2 wk Day: 4	2 wk	4
Whole body	Touch the Floor 2 wk Day: 1, 2, 4, 6	2 wk	1, 2, 4, 6
Stress relief	Relaxation 2 wk Day: 3	2 wk	3
Stress relief	Overcoming Depression 3 wk Day: 14	3 wk	14
Whole body	Healthy Joints 3 wk Day: 14	3 wk	14
Weight loss	Awaken Your Strength 3 wk Day: 11	3 wk	11
Back	Regal Posture 3 wk Day: 11, 12, 13, 15	3 wk	11, 12, 13, 15
Whole body	Touch the Floor 3 wk Day: 8, 9, 11, 13	3 wk	8, 9, 11, 13
Whole body	Strong Arms 3 wk Day: 13	3 wk	13
Back	Relief from Lower Back Pain 3 wk Day: 8, 9, 10, 11	3 wk	8, 9, 10, 11
Stress relief	Relaxation 3 wk Day: 10	3 wk	10
Back	Healthy Back 3 wk Day: 8, 9, 10, 20, 21	3 wk	8, 9, 10, 20, 21
Health	Quit Drinking 3 wk Day: 8	3 wk	8
Health	Quit Drinking 4 wk Day: 16, 19	4 wk	16, 19
Whole body	Static Practice 3 wk Day: 1, 7	3 wk	1, 7
Whole body	Static Practice 4 wk Day: 2, 9	4 wk	2, 9
Stress relief	Relief from Anxiety 4 wk Day: 5	4 wk	5
Back	Yoga for Scoliosis 1 wk Day: 3, 4, 5	1 wk	3, 4, 5
Back	Yoga for Scoliosis 2 wk Day: 1, 4, 6	2 wk	1, 4, 6
Back	Yoga for Scoliosis 3 wk Day: 5, 7, 17, 18, 19	3 wk	5, 7, 17, 18, 19
Back	Yoga for Scoliosis 4 wk Day: 17	4 wk	17
Men's health	Prolong Sexual Pleasure 12 wk Day: 58, 69, 80	12 wk	58, 69, 80
Whole body	Front Splits 4 wk Day: 2, 9	4 wk	2, 9
Health	Reduce Puffiness 2 wk Day: 11	2 wk	11
Health	Reduce Puffiness 3 wk Day: 7	3 wk	7
Whole body	Open Your Hips 4 wk Day: 1, 3, 4, 25	4 wk	1, 3, 4, 25
Stress relief	Inner Harmony 4 wk Day: 9	4 wk	9
Health	Healthy Heart 4 wk Day: 8	4 wk	8
Whole body	Advanced Yoga 4 wk Day: 26	4 wk	26
Back	Healthy Neck 1 wk Day: 5	1 wk	5
Back	Healthy Neck 2 wk Day: 7, 8	2 wk	7, 8
Back	Healthy Neck 3 wk Day: 5	3 wk	5
Back	Healthy Neck 4 wk Day: 6	4 wk	6
Health	Headache Relief 2 wk Day: 2, 3	2 wk	2, 3
Health	Headache Relief 4 wk Day: 8	4 wk	8
Weight loss	Lean Body 3 wk Day: 21	3 wk	21
Weight loss	Lean Body 4 wk Day: 14	4 wk	14
Whole body	Beautiful Bust 4 wk Day: 15	4 wk	15
Men's health	Prolong Sexual Pleasure 3 wk Day: 17	3 wk	17
Men's health	Prolong Sexual Pleasure 4 wk Day: 28	4 wk	28
Stress relief	Yoga in the Big City 3 wk Day: 20	3 wk	20
Stress relief	Yoga in the Big City 4 wk Day: 20, 24	4 wk	20, 24
Back	Atlas Stands Tall 2 wk Day: 8, 13	2 wk	8, 13
Back	Atlas Stands Tall 3 wk Day: 8, 13, 18, 19	3 wk	8, 13, 18, 19
Back	Atlas Stands Tall 4 wk Day: 8, 13, 18, 19	4 wk	8, 13, 18, 19
Stress relief	The Calm Formula 1 wk Day: 2, 3, 7	1 wk	2, 3, 7
Stress relief	The Calm Formula 2 wk Day: 2, 3, 7	2 wk	2, 3, 7
Stress relief	The Calm Formula 3 wk Day: 2, 3, 7	3 wk	2, 3, 7
Stress relief	The Calm Formula 4 wk Day: 2, 3, 7, 27	4 wk	2, 3, 7, 27
Whole body	Flexibility Whisperer 1 wk Day: 6	1 wk	6
Whole body	Flexibility Whisperer 2 wk Day: 6, 8	2 wk	6, 8
Whole body	Flexibility Whisperer 3 wk Day: 6, 8	3 wk	6, 8
Whole body	Flexibility Whisperer 4 wk Day: 6, 8	4 wk	6, 8
Weight loss	Intensive Weight Loss 1 wk Day: 1, 3	1 wk	1, 3
Weight loss	Intensive Weight Loss 2 wk Day: 1, 3, 11	2 wk	1, 3, 11
Weight loss	Intensive Weight Loss 3 wk Day: 1, 3, 11, 16	3 wk	1, 3, 11, 16
Weight loss	Intensive Weight Loss 4 wk Day: 1, 3, 11, 16, 23	4 wk	1, 3, 11, 16, 23

Exercise Details

Where It Appears

Yoga

Challenges

Staff Pose appears 43 times in yoga classes

Class	Duration
Prenatal Yoga	10 min
Prenatal Yoga	30 min
Prenatal Yoga	60 min
Prenatal Yoga	45 min
Yoga for the Lower Back	90 min
Yoga for the Back	45 min
Yoga for the Back	60 min
Yoga for the Back	90 min
Yoga 75+: Calm	20 min
Good Posture	10 min
Good Posture	15 min
Good Posture	20 min
Good Posture	25 min
Good Posture	30 min
Good Posture	45 min
Good Posture	60 min
Good Posture	90 min
Yoga for Scoliosis	45 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Muscle Tension Relief	90 min
Slim Body	90 min
Yoga for Beginners	15 min
Yoga for Beginners	20 min
Yoga for Beginners	25 min
Yoga for Beginners	30 min
Yoga for Beginners	45 min
Yoga for Beginners	60 min
Yoga for Beginners	90 min
Yin Yoga	60 min
Yin Yoga	90 min
Yoga for Hyperkyphosis	30 min
Yoga for Hyperkyphosis	60 min
Hands and Wrists	20 min
Hands and Wrists	30 min
Hands and Wrists	45 min
Hands and Wrists	60 min
Hands and Wrists	90 min
Gentle Yoga	20 min
Gentle Yoga	25 min
Gentle Yoga	30 min
Gentle Yoga	45 min
Gentle Yoga	60 min

Staff Pose appears 74 times in challenges

Topic	Title	Duration	Day
Whole body	Front Splits 5 wk Day: 28	5 wk	28
Beginners	Yoga for Beginners 3 wk Day: 5, 6	3 wk	5, 6
Back	Regal Posture 4 wk Day: 11	4 wk	11
Weight loss	Toned Abs 4 wk Day: 23, 28	4 wk	23, 28
Whole body	Touch the Floor 4 wk Day: 12	4 wk	12
Beginners	Yoga for Beginners 1 wk Day: 2, 3, 4	1 wk	2, 3, 4
Weight loss	Weight Loss 2 wk Day: 1, 14	2 wk	1, 14
Beginners	Yoga for Beginners 2 wk Day: 2, 3, 4, 5, 8, 9, 12, 13	2 wk	2, 3, 4, 5, 8, 9, 12, 13
Weight loss	Weight Loss 1 wk Day: 7	1 wk	7
Confidence	Boost Your Self-Esteem 4 wk Day: 11	4 wk	11
Back	Relief from Lower Back Pain 4 wk Day: 12, 18	4 wk	12, 18
Whole body	Strong Arms 2 wk Day: 6	2 wk	6
Stress relief	Overcoming Depression 2 wk Day: 7	2 wk	7
Back	Relief from Lower Back Pain 2 wk Day: 1, 2, 3, 4	2 wk	1, 2, 3, 4
Back	Regal Posture 2 wk Day: 4, 5, 6, 8	2 wk	4, 5, 6, 8
Back	Healthy Back 2 wk Day: 1, 2, 3, 13, 14	2 wk	1, 2, 3, 13, 14
Whole body	Healthy Joints 2 wk Day: 7	2 wk	7
Weight loss	Awaken Your Strength 2 wk Day: 4	2 wk	4
Whole body	Touch the Floor 2 wk Day: 1, 2, 4, 6	2 wk	1, 2, 4, 6
Stress relief	Relaxation 2 wk Day: 3	2 wk	3
Stress relief	Overcoming Depression 3 wk Day: 14	3 wk	14
Whole body	Healthy Joints 3 wk Day: 14	3 wk	14
Weight loss	Awaken Your Strength 3 wk Day: 11	3 wk	11
Back	Regal Posture 3 wk Day: 11, 12, 13, 15	3 wk	11, 12, 13, 15
Whole body	Touch the Floor 3 wk Day: 8, 9, 11, 13	3 wk	8, 9, 11, 13
Whole body	Strong Arms 3 wk Day: 13	3 wk	13
Back	Relief from Lower Back Pain 3 wk Day: 8, 9, 10, 11	3 wk	8, 9, 10, 11
Stress relief	Relaxation 3 wk Day: 10	3 wk	10
Back	Healthy Back 3 wk Day: 8, 9, 10, 20, 21	3 wk	8, 9, 10, 20, 21
Health	Quit Drinking 3 wk Day: 8	3 wk	8
Health	Quit Drinking 4 wk Day: 16, 19	4 wk	16, 19
Whole body	Static Practice 3 wk Day: 1, 7	3 wk	1, 7
Whole body	Static Practice 4 wk Day: 2, 9	4 wk	2, 9
Stress relief	Relief from Anxiety 4 wk Day: 5	4 wk	5
Back	Yoga for Scoliosis 1 wk Day: 3, 4, 5	1 wk	3, 4, 5
Back	Yoga for Scoliosis 2 wk Day: 1, 4, 6	2 wk	1, 4, 6
Back	Yoga for Scoliosis 3 wk Day: 5, 7, 17, 18, 19	3 wk	5, 7, 17, 18, 19
Back	Yoga for Scoliosis 4 wk Day: 17	4 wk	17
Men's health	Prolong Sexual Pleasure 12 wk Day: 58, 69, 80	12 wk	58, 69, 80
Whole body	Front Splits 4 wk Day: 2, 9	4 wk	2, 9
Health	Reduce Puffiness 2 wk Day: 11	2 wk	11
Health	Reduce Puffiness 3 wk Day: 7	3 wk	7
Whole body	Open Your Hips 4 wk Day: 1, 3, 4, 25	4 wk	1, 3, 4, 25
Stress relief	Inner Harmony 4 wk Day: 9	4 wk	9
Health	Healthy Heart 4 wk Day: 8	4 wk	8
Whole body	Advanced Yoga 4 wk Day: 26	4 wk	26
Back	Healthy Neck 1 wk Day: 5	1 wk	5
Back	Healthy Neck 2 wk Day: 7, 8	2 wk	7, 8
Back	Healthy Neck 3 wk Day: 5	3 wk	5
Back	Healthy Neck 4 wk Day: 6	4 wk	6
Health	Headache Relief 2 wk Day: 2, 3	2 wk	2, 3
Health	Headache Relief 4 wk Day: 8	4 wk	8
Weight loss	Lean Body 3 wk Day: 21	3 wk	21
Weight loss	Lean Body 4 wk Day: 14	4 wk	14
Whole body	Beautiful Bust 4 wk Day: 15	4 wk	15
Men's health	Prolong Sexual Pleasure 3 wk Day: 17	3 wk	17
Men's health	Prolong Sexual Pleasure 4 wk Day: 28	4 wk	28
Stress relief	Yoga in the Big City 3 wk Day: 20	3 wk	20
Stress relief	Yoga in the Big City 4 wk Day: 20, 24	4 wk	20, 24
Back	Atlas Stands Tall 2 wk Day: 8, 13	2 wk	8, 13
Back	Atlas Stands Tall 3 wk Day: 8, 13, 18, 19	3 wk	8, 13, 18, 19
Back	Atlas Stands Tall 4 wk Day: 8, 13, 18, 19	4 wk	8, 13, 18, 19
Stress relief	The Calm Formula 1 wk Day: 2, 3, 7	1 wk	2, 3, 7
Stress relief	The Calm Formula 2 wk Day: 2, 3, 7	2 wk	2, 3, 7
Stress relief	The Calm Formula 3 wk Day: 2, 3, 7	3 wk	2, 3, 7
Stress relief	The Calm Formula 4 wk Day: 2, 3, 7, 27	4 wk	2, 3, 7, 27
Whole body	Flexibility Whisperer 1 wk Day: 6	1 wk	6
Whole body	Flexibility Whisperer 2 wk Day: 6, 8	2 wk	6, 8
Whole body	Flexibility Whisperer 3 wk Day: 6, 8	3 wk	6, 8
Whole body	Flexibility Whisperer 4 wk Day: 6, 8	4 wk	6, 8
Weight loss	Intensive Weight Loss 1 wk Day: 1, 3	1 wk	1, 3
Weight loss	Intensive Weight Loss 2 wk Day: 1, 3, 11	2 wk	1, 3, 11
Weight loss	Intensive Weight Loss 3 wk Day: 1, 3, 11, 16	3 wk	1, 3, 11, 16
Weight loss	Intensive Weight Loss 4 wk Day: 1, 3, 11, 16, 23	4 wk	1, 3, 11, 16, 23

Reward

Flexibility

Endurance

Focus

Strength

Mobility

Balance

Are you sure you want to reset your statistics?

Delete Account

We've emailed you instructions to delete your account

Staff Pose Dandasana

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

Thank you!!

Congratulations!

My Subscription

We've emailed you instructions to delete your account

Subscriptions are available in the mobile app

We've emailed you instructions to delete your account

Staff Pose Dandasana

don't give up!

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

We hope you enjoyed it!

Thank you!!

Congratulations!

Staff Pose: Video & Guide | Unagrande

Activate a Gift Certificate

Are you sure you want to delete this class?

My Subscription

Are you sure you want to reset your statistics?

Delete Account

We've emailed you instructions to delete your account

Subscriptions are available in the mobile app

Are you sure
you want to delete this class?