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Staff Pose Dandasana

1 min
36 score
2 kcal
Seated Poses
Static
Staff Pose
hourglass-icon 1 min
asana miniature
01:12
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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This lesson is available to club members
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Favorable effect

  • Develops balance and coordination
  • Strengthens the back muscles
  • Strengthens the hip muscles
  • Promotes good posture
  • Improves concentration

Contraindications

None

Technique of execution

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.

Upload date:2026-10-09T13:29:53+00:00

What to do if it does not work out, as in the video

1
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 can I meet

Lesson search
Challenges

Staff Pose occurs 43 times in ready-made lessons

Theme 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
Lower Back Pain Relief 90 min
90 min
Back
Back Pain Relief 45 min
45 min
Back
Back Pain Relief 60 min
60 min
Back
Back Pain Relief 90 min
90 min
Active ageing
Yoga 75+ for Anxiety Release 20 min
20 min
Back
Posture Correction 10 min
10 min
Back
Posture Correction 15 min
15 min
Back
Posture Correction 20 min
20 min
Back
Posture Correction 25 min
25 min
Back
Posture Correction 30 min
30 min
Back
Posture Correction 45 min
45 min
Back
Posture Correction 60 min
60 min
Back
Posture Correction 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
Releasing Muscle Blocks 90 min
90 min
Weight loss
Fit Body 90 min
90 min
Beginner
Yoga for Beginners 15 min
15 min
Beginner
Yoga for Beginners 20 min
20 min
Beginner
Yoga for Beginners 25 min
25 min
Beginner
Yoga for Beginners 30 min
30 min
Beginner
Yoga for Beginners 45 min
45 min
Beginner
Yoga for Beginners 60 min
60 min
Beginner
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
Graceful Wrists and Hands 20 min
20 min
Arms
Graceful Wrists and Hands 30 min
30 min
Arms
Graceful Wrists and Hands 45 min
45 min
Arms
Graceful Wrists and Hands 60 min
60 min
Arms
Graceful Wrists and Hands 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 occurs 74 times in ready-made courses

Theme Title Duration Day
Splits
Front split in 35 Days 5 w.
Day: 28
5 w. 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 5, 6
3 w. 5, 6
Back
Royal Posture in 28 Days 4 w.
Day: 11
4 w. 11
Core
6-Pack in 28 Days 4 w.
Day: 23, 28
4 w. 23, 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 12
4 w. 12
Flexibility
Yoga Start in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Weight loss
Weight Loss in 14 Days 2 w.
Day: 1, 14
2 w. 1, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 2, 3, 4, 5, 8, 9, 12, 13
2 w. 2, 3, 4, 5, 8, 9, 12, 13
Weight loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Self-esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 11
4 w. 11
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 12, 18
4 w. 12, 18
Arms
Strong Arms in 14 Days 2 w.
Day: 6
2 w. 6
Depression
Overcoming Depression in 14 Days 2 w.
Day: 7
2 w. 7
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 2, 3, 4
2 w. 1, 2, 3, 4
Back
Royal Posture in 14 Days 2 w.
Day: 4, 5, 6, 8
2 w. 4, 5, 6, 8
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 3, 13, 14
2 w. 1, 2, 3, 13, 14
Joints
Healthy Joints in 14 Days 2 w.
Day: 7
2 w. 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 4
2 w. 4
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 1, 2, 4, 6
2 w. 1, 2, 4, 6
Relaxation
Relaxation in 14 Days 2 w.
Day: 3
2 w. 3
Depression
Overcoming Depression in 21 Days 3 w.
Day: 14
3 w. 14
Joints
Healthy Joints in 21 Days 3 w.
Day: 14
3 w. 14
Energy
Energy Wake Up in 21 Days 3 w.
Day: 11
3 w. 11
Back
Royal Posture in 21 Days 3 w.
Day: 11, 12, 13, 15
3 w. 11, 12, 13, 15
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 8, 9, 11, 13
3 w. 8, 9, 11, 13
Arms
Strong Arms in 21 Days 3 w.
Day: 13
3 w. 13
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 9, 10, 11
3 w. 8, 9, 10, 11
Relaxation
Relaxation in 21 Days 3 w.
Day: 10
3 w. 10
Back
Healthy Spine in 21 Days 3 w.
Day: 8, 9, 10, 20, 21
3 w. 8, 9, 10, 20, 21
Habits
Stop Drinking in 21 Days 3 w.
Day: 8
3 w. 8
Habits
Stop Drinking in 28 Days 4 w.
Day: 16, 19
4 w. 16, 19
Energy
Static complex in 21 days 3 w.
Day: 1, 7
3 w. 1, 7
Energy
Static complex in 28 days 4 w.
Day: 2, 9
4 w. 2, 9
Stress relief
Release from anxiety in 28 days 4 w.
Day: 5
4 w. 5
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 3, 4, 5
1 w. 3, 4, 5
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 1, 4, 6
2 w. 1, 4, 6
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 5, 7, 17, 18, 19
3 w. 5, 7, 17, 18, 19
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 17
4 w. 17
Sexual health
The prolongation of sexual pleasure for 3 months 12 w.
Day: 58, 69, 80
12 w. 58, 69, 80
Splits
Front split in 28 Days 4 w.
Day: 2, 9
4 w. 2, 9
Weight loss
Edema Reduction in 14 Days 2 w.
Day: 11
2 w. 11
Weight loss
Edema Reduction in 21 Days 3 w.
Day: 7
3 w. 7
Joints
Hip Opening in 28 Days 4 w.
Day: 1, 3, 4, 25
4 w. 1, 3, 4, 25
Harmony
Inner Harmony in 28 Days 4 w.
Day: 9
4 w. 9
Cardio
Healthy Heart in 28 Days 4 w.
Day: 8
4 w. 8
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 26
4 w. 26
Neck
Healthy Neck in 7 Days 1 w.
Day: 5
1 w. 5
Neck
Healthy Neck in 14 Days 2 w.
Day: 7, 8
2 w. 7, 8
Neck
Healthy Neck in 21 Days 3 w.
Day: 5
3 w. 5
Neck
Healthy Neck in 28 Days 4 w.
Day: 6
4 w. 6
Headache
Relief from headache in 14 days 2 w.
Day: 2, 3
2 w. 2, 3
Headache
Relief from headache in 28 days 4 w.
Day: 8
4 w. 8
Weight loss
Slim Body in 21 Days 3 w.
Day: 21
3 w. 21
Weight loss
Slim Body in 28 Days 4 w.
Day: 14
4 w. 14
Chest
Beautiful Chest in 28 Days 4 w.
Day: 15
4 w. 15
Sexual health
The prolongation of sexual pleasure for 21 days 3 w.
Day: 17
3 w. 17
Sexual health
The prolongation of sexual pleasure for 28 days 4 w.
Day: 28
4 w. 28
Stress relief
Yoga in the Big City in 21 Days 3 w.
Day: 20
3 w. 20
Stress relief
Yoga in the Big City in 28 Days 4 w.
Day: 20, 24
4 w. 20, 24
Shoulders
Atlas Shrugged in 14 Days 2 w.
Day: 8, 13
2 w. 8, 13
Shoulders
Atlas Shrugged in 21 Days 3 w.
Day: 8, 13, 18, 19
3 w. 8, 13, 18, 19
Shoulders
Atlas Shrugged in 28 Days 4 w.
Day: 8, 13, 18, 19
4 w. 8, 13, 18, 19
Harmony
Formula of Calmness in 7 Days 1 w.
Day: 2, 3, 7
1 w. 2, 3, 7
Harmony
Formula of Calmness in 14 Days 2 w.
Day: 2, 3, 7
2 w. 2, 3, 7
Harmony
Formula of Calmness in 21 Days 3 w.
Day: 2, 3, 7
3 w. 2, 3, 7
Harmony
Formula of Calmness in 28 Days 4 w.
Day: 2, 3, 7, 27
4 w. 2, 3, 7, 27
Flexibility
Flexibility Master in 7 Days 1 w.
Day: 6
1 w. 6
Flexibility
Flexibility Master in 14 Days 2 w.
Day: 6, 8
2 w. 6, 8
Flexibility
Flexibility Master in 21 Days 3 w.
Day: 6, 8
3 w. 6, 8
Flexibility
Flexibility Master in 28 Days 4 w.
Day: 6, 8
4 w. 6, 8
Weight loss
Rapid Weight Loss in 7 Days 1 w.
Day: 1, 3
1 w. 1, 3
Weight loss
Rapid Weight Loss in 14 Days 2 w.
Day: 1, 3, 11
2 w. 1, 3, 11
Weight loss
Rapid Weight Loss in 21 Days 3 w.
Day: 1, 3, 11, 16
3 w. 1, 3, 11, 16
Weight loss
Rapid Weight Loss in 28 Days 4 w.
Day: 1, 3, 11, 16, 23
4 w. 1, 3, 11, 16, 23

Details of the exercise

Category
Seated Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
2 kcal
Popularity
186 out of 442

Where can I meet

Lesson search
Challenges

Staff Pose occurs 43 times in ready-made lessons

Lesson Duration
Prenatal Yoga 10 min
Prenatal Yoga 30 min
Prenatal Yoga 60 min
Prenatal Yoga 45 min
Lower Back Pain Relief 90 min
Back Pain Relief 45 min
Back Pain Relief 60 min
Back Pain Relief 90 min
Yoga 75+ for Anxiety Release 20 min
Posture Correction 10 min
Posture Correction 15 min
Posture Correction 20 min
Posture Correction 25 min
Posture Correction 30 min
Posture Correction 45 min
Posture Correction 60 min
Posture Correction 90 min
Yoga for Scoliosis 45 min
Yoga for Scoliosis 60 min
Yoga for Scoliosis 90 min
Releasing Muscle Blocks 90 min
Fit 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
Graceful Wrists and Hands 20 min
Graceful Wrists and Hands 30 min
Graceful Wrists and Hands 45 min
Graceful Wrists and Hands 60 min
Graceful Wrists and Hands 90 min
Gentle Yoga 20 min
Gentle Yoga 25 min
Gentle Yoga 30 min
Gentle Yoga 45 min
Gentle Yoga 60 min

Staff Pose occurs 74 times in ready-made courses

Theme Title Duration Day
Splits
Front split in 35 Days 5 w.
Day: 28
5 w. 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 5, 6
3 w. 5, 6
Back
Royal Posture in 28 Days 4 w.
Day: 11
4 w. 11
Core
6-Pack in 28 Days 4 w.
Day: 23, 28
4 w. 23, 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 12
4 w. 12
Flexibility
Yoga Start in 7 Days 1 w.
Day: 2, 3, 4
1 w. 2, 3, 4
Weight loss
Weight Loss in 14 Days 2 w.
Day: 1, 14
2 w. 1, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 2, 3, 4, 5, 8, 9, 12, 13
2 w. 2, 3, 4, 5, 8, 9, 12, 13
Weight loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Self-esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 11
4 w. 11
Lower back
Lower Back Pain Relief Challenge in 28 days 4 w.
Day: 12, 18
4 w. 12, 18
Arms
Strong Arms in 14 Days 2 w.
Day: 6
2 w. 6
Depression
Overcoming Depression in 14 Days 2 w.
Day: 7
2 w. 7
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 1, 2, 3, 4
2 w. 1, 2, 3, 4
Back
Royal Posture in 14 Days 2 w.
Day: 4, 5, 6, 8
2 w. 4, 5, 6, 8
Back
Healthy Spine in 14 Days 2 w.
Day: 1, 2, 3, 13, 14
2 w. 1, 2, 3, 13, 14
Joints
Healthy Joints in 14 Days 2 w.
Day: 7
2 w. 7
Energy
Energy Wake Up in 14 Days 2 w.
Day: 4
2 w. 4
Flexibility
Bend Over and Reach the Floor in 14 Days 2 w.
Day: 1, 2, 4, 6
2 w. 1, 2, 4, 6
Relaxation
Relaxation in 14 Days 2 w.
Day: 3
2 w. 3
Depression
Overcoming Depression in 21 Days 3 w.
Day: 14
3 w. 14
Joints
Healthy Joints in 21 Days 3 w.
Day: 14
3 w. 14
Energy
Energy Wake Up in 21 Days 3 w.
Day: 11
3 w. 11
Back
Royal Posture in 21 Days 3 w.
Day: 11, 12, 13, 15
3 w. 11, 12, 13, 15
Flexibility
Bend Over and Reach the Floor in 21 Days 3 w.
Day: 8, 9, 11, 13
3 w. 8, 9, 11, 13
Arms
Strong Arms in 21 Days 3 w.
Day: 13
3 w. 13
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 9, 10, 11
3 w. 8, 9, 10, 11
Relaxation
Relaxation in 21 Days 3 w.
Day: 10
3 w. 10
Back
Healthy Spine in 21 Days 3 w.
Day: 8, 9, 10, 20, 21
3 w. 8, 9, 10, 20, 21
Habits
Stop Drinking in 21 Days 3 w.
Day: 8
3 w. 8
Habits
Stop Drinking in 28 Days 4 w.
Day: 16, 19
4 w. 16, 19
Energy
Static complex in 21 days 3 w.
Day: 1, 7
3 w. 1, 7
Energy
Static complex in 28 days 4 w.
Day: 2, 9
4 w. 2, 9
Stress relief
Release from anxiety in 28 days 4 w.
Day: 5
4 w. 5
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 3, 4, 5
1 w. 3, 4, 5
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 1, 4, 6
2 w. 1, 4, 6
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 5, 7, 17, 18, 19
3 w. 5, 7, 17, 18, 19
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 17
4 w. 17
Sexual health
The prolongation of sexual pleasure for 3 months 12 w.
Day: 58, 69, 80
12 w. 58, 69, 80
Splits
Front split in 28 Days 4 w.
Day: 2, 9
4 w. 2, 9
Weight loss
Edema Reduction in 14 Days 2 w.
Day: 11
2 w. 11
Weight loss
Edema Reduction in 21 Days 3 w.
Day: 7
3 w. 7
Joints
Hip Opening in 28 Days 4 w.
Day: 1, 3, 4, 25
4 w. 1, 3, 4, 25
Harmony
Inner Harmony in 28 Days 4 w.
Day: 9
4 w. 9
Cardio
Healthy Heart in 28 Days 4 w.
Day: 8
4 w. 8
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 26
4 w. 26
Neck
Healthy Neck in 7 Days 1 w.
Day: 5
1 w. 5
Neck
Healthy Neck in 14 Days 2 w.
Day: 7, 8
2 w. 7, 8
Neck
Healthy Neck in 21 Days 3 w.
Day: 5
3 w. 5
Neck
Healthy Neck in 28 Days 4 w.
Day: 6
4 w. 6
Headache
Relief from headache in 14 days 2 w.
Day: 2, 3
2 w. 2, 3
Headache
Relief from headache in 28 days 4 w.
Day: 8
4 w. 8
Weight loss
Slim Body in 21 Days 3 w.
Day: 21
3 w. 21
Weight loss
Slim Body in 28 Days 4 w.
Day: 14
4 w. 14
Chest
Beautiful Chest in 28 Days 4 w.
Day: 15
4 w. 15
Sexual health
The prolongation of sexual pleasure for 21 days 3 w.
Day: 17
3 w. 17
Sexual health
The prolongation of sexual pleasure for 28 days 4 w.
Day: 28
4 w. 28
Stress relief
Yoga in the Big City in 21 Days 3 w.
Day: 20
3 w. 20
Stress relief
Yoga in the Big City in 28 Days 4 w.
Day: 20, 24
4 w. 20, 24
Shoulders
Atlas Shrugged in 14 Days 2 w.
Day: 8, 13
2 w. 8, 13
Shoulders
Atlas Shrugged in 21 Days 3 w.
Day: 8, 13, 18, 19
3 w. 8, 13, 18, 19
Shoulders
Atlas Shrugged in 28 Days 4 w.
Day: 8, 13, 18, 19
4 w. 8, 13, 18, 19
Harmony
Formula of Calmness in 7 Days 1 w.
Day: 2, 3, 7
1 w. 2, 3, 7
Harmony
Formula of Calmness in 14 Days 2 w.
Day: 2, 3, 7
2 w. 2, 3, 7
Harmony
Formula of Calmness in 21 Days 3 w.
Day: 2, 3, 7
3 w. 2, 3, 7
Harmony
Formula of Calmness in 28 Days 4 w.
Day: 2, 3, 7, 27
4 w. 2, 3, 7, 27
Flexibility
Flexibility Master in 7 Days 1 w.
Day: 6
1 w. 6
Flexibility
Flexibility Master in 14 Days 2 w.
Day: 6, 8
2 w. 6, 8
Flexibility
Flexibility Master in 21 Days 3 w.
Day: 6, 8
3 w. 6, 8
Flexibility
Flexibility Master in 28 Days 4 w.
Day: 6, 8
4 w. 6, 8
Weight loss
Rapid Weight Loss in 7 Days 1 w.
Day: 1, 3
1 w. 1, 3
Weight loss
Rapid Weight Loss in 14 Days 2 w.
Day: 1, 3, 11
2 w. 1, 3, 11
Weight loss
Rapid Weight Loss in 21 Days 3 w.
Day: 1, 3, 11, 16
3 w. 1, 3, 11, 16
Weight loss
Rapid Weight Loss in 28 Days 4 w.
Day: 1, 3, 11, 16, 23
4 w. 1, 3, 11, 16, 23

Reward

Flexibility
8
Stamina
8
Focus
5
Strength
5
Mobility
5
Balance
5
Урок 34 ( Staff Pose )

1 / 1 асан
asana
01:12
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Staff Pose: Video & Guide | Unagrande

Information about asana
Technique of execution

Staff Pose: Sit with your legs extended in front of you, feet together and toes drawing toward you.

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