​​Dandasana
Seated Staff

​Benefits:
Physical:
  • Strengthens thighs, back, and core
  • Helps to fix poor posture
  • Strenghtens the lungs
  • good for sciatica
 
Emotional:
  • Centering

A simple looking asana that is very challenging. Imagine the spine as a staff grounding into the earth.

Method:
  1. Sit with legs straight in front of you, toes point towards the ceiling
  2. Place hands next to hips, keep spine vertical, looking straight ahead
  3. Push through the heals and ground down though the legs
  4. Pull up through the core
  5. Gradually lift your chest and drop your shoulder blades down towards your back
  6. Press into the floor through the hands
  7. Stretch up through the vertebra
  8. Hold for 5 to 10 breaths.
 
Props: sitting up on a folded blanket will help with spine alignment