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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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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 down on the floor. Straighten your legs. Tense your knees, and bring your legs together. Point your toes back towards yourself. Place your palms next to your thighs, with your wrists under your shoulders. Keep your back straight. Extend up from your tailbone through the crown of your head. Keep your chest wide-open, and your shoulders loose. Point your gaze straight ahead. Breathe evenly. Focus on your breath.

Upload date:2025-09-22T10:07:03+00:00

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

1
If you unable to keep your back straight, support yourself by placing your hands behind your back. Lengthen your spine stretching upwards with the crown of your head.
2
If you unable to keep your back straight, you can sit on a block, stable stack of books, folded blanket or pillow.

Where can I meet

Lesson search
Challenges

Staff Pose occurs 38 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
Aging
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
Relax
Releasing Muscle Blocks 90 min
90 min
Weight Loss
Fit Body 90 min
90 min
Begginer
Yoga for Beginners 15 min
15 min
Begginer
Yoga for Beginners 20 min
20 min
Begginer
Yoga for Beginners 25 min
25 min
Begginer
Yoga for Beginners 30 min
30 min
Begginer
Yoga for Beginners 45 min
45 min
Begginer
Yoga for Beginners 60 min
60 min
Begginer
Yoga for Beginners 90 min
90 min
Relax
Yin yoga 60 min
60 min
Relax
Yin yoga 90 min
90 min
Back
Yoga for Hyperkyphosis 30 min
30 min
Back
Yoga for Hyperkyphosis 60 min
60 min
Joints
Graceful Wrists and Hands 20 min
20 min
Joints
Graceful Wrists and Hands 30 min
30 min
Joints
Graceful Wrists and Hands 45 min
45 min
Joints
Graceful Wrists and Hands 60 min
60 min
Joints
Graceful Wrists and Hands 90 min
90 min

Staff Pose occurs 57 times in ready-made courses

Theme Title Duration Day
Split
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
Abs
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
Relax
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 7 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
Relax
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
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
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 58, 69, 80
12 w. 58, 69, 80
Split
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
Head
Relief from headache in 14 days 2 w.
Day: 2, 3
2 w. 2, 3
Head
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
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 15
4 w. 15
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 17
3 w. 17
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 28
4 w. 28

Details of the exercise

Category
Seated Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
2 kcal
Popularity
195 out of 441

Where can I meet

Lesson search
Challenges

Staff Pose occurs 38 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

Staff Pose occurs 57 times in ready-made courses

Theme Title Duration Day
Split
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
Abs
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
Relax
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 7 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
Relax
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
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
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 58, 69, 80
12 w. 58, 69, 80
Split
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
Head
Relief from headache in 14 days 2 w.
Day: 2, 3
2 w. 2, 3
Head
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
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 15
4 w. 15
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 17
3 w. 17
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 28
4 w. 28

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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Technique of execution

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