[[File:Dandasana.png|thumb|right|''Dandasana'']]
'''Dandasana ''' is the Sanskrit word. The word '''Danda''' means – Stick and '''Asana''' means Pose. Dandasana Yoga (IPA: [dəɳɖɑːsənə] dahn-DAH-sah-nah; Sanskrit: दण्डासन; IAST: DaṇḍāsanaStaff pose) or is the simple and effective sitting pose to improve posture, strengthen your abdomen, chest, shoulder and back muscles. Let’s check steps and benefits of Dandasana (Staff Pose is an asana).
== Etymology Technique==# Sit erect on the ground, with your back straightened and your legs stretched out in front of you. Your legs must be parallel to each other, and feet should be pointed upwards.# Press your buttocks on the floor, and align your head in such a way that the crown faces the ceiling. This will automatically straighten and lengthen your spine.# Flex your feet and press your heels.# Place your palms next to your hips on the floor. This will support your spine and also relax your shoulders. Your torso must be straight, but relaxed.# Relax your legs, and ground the lower half of your body firmly to the floor.# Breathe normally, and hold the pose for about 20 to 30 seconds.<ref name="Technique"/>
The name comes from the Sanskrit words Danda (दन्द, Danda) meaning "stick", and [[Asanas]] (आसन, Āsana) meaning "posture".==Technique in pictures/animation==
== Description ==
It was founded by Sajag.==Effects==* Helps improve posture* Strengthens back muscles* Lengthens and stretches the spine* May help to relieve complications related to the reproductive organs* Stretches shoulders and chest* Nourishes your body’s resistance to back and hip injuries* Helps to calm brain cells* May improve functionality of the digestive organs* Creates body awareness* Helps improve alignment of body* Provides a mild stretch for hamstrings<ref name="Effects"/>
To achieve this asana, begin in a seated position with the legs extended forward. The palms or the fingertips (if the palms don't reach) should be rested on either side of the body. The upper-body should be extending upward through the crown of the head, and the back should be completely perpendicular to the ground (as though sitting against a wall). If this is not possible, one may want to use a block underneath one's sitting bones to reduce the intensity in the hamstring muscles. The entire core should be engaged and ujjayi breath active throughout this asana. The legs should be squeezing together, and the toes should be pointing inwards toward the body. It may even be possible to create space between the heels and the ground by activating the leg muscles.==Related Asanas==* [[Adho Mukha Svanasana]]
This asana is usually followed by Paschimottanasana (forward fold).==Special requisites==
== Benefits Initial practice notes==Lay one to three 10-pound sandbags across the tops of your thighs at the hip crease to help ground your thighs.<ref name="Initial practice notes"/>
This asana is believed==References== <references> <ref name="Technique">[citation neededhttp://www.stylecraze.com/articles/dandasana-staff-pose/#gref "Methodology"] to help improve digestion, prevent sciatic pain, stretch and activate </ref> <ref name="Initial practice notes">[https://www.yogajournal.com/poses/staff-pose "Beginers tips"]</ref> <ref name="Effects">[http://www.cnyhealingarts.com/2010/11/29/the muscles -health-benefits-of the legs, -dandasana-staff-pose-or-stick-pose/ "Benefits"]</ref> </references> ==External Links==* [http://www.finessyoga.com/yoga-asanas/dandasana-steps-benefits Dandasana on finessyoga.com]* [https://eyogaguru.com/dandasana-yoga-staff-pose-steps-and prevent tiredness in the feet -benefits/ Dandasana on eyogaguru.com]* [https://www.sarvyoga.com/dandasana-staff-pose-steps-and calf-musclesbenefits/ Dandasana on sarvyoga.com]
[[Category:Yoga]]
