दण्डासन (संस्थित)

Back Injury / Back Pain

Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.

Bend the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.

Hip Injury

Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.

Sit on a folded blanket or bolster to reduce the depth of hip flexion and external rotation.

Sacroiliac Joint Pain

Uneven pelvic loading and twisting under load create shear forces at the sacroiliac joint, worsening instability.

Sit on a folded blanket to keep the pelvis neutral; avoid crossing the legs asymmetrically.