With Props (2)
Prone Staff Pose
Dandasana (prone variation) · दंडासन (प्रवण विविधता)
Also known as: Dandasana Prone · Plank Variation
Prone Staff Pose, also called Dandasana Prone is a classical yoga posture. Its Sanskrit name Dandasana (prone variation) translates word-for-word as: Danda (Staff / Rod) · Asana (Pose). Performed lying down, the body engages the posterior chain against the gentle resistance of gravity. The posture works to strengthen and extend the back and engage the core. Strengthens the arms, shoulders, and wrists. Tones the entire body. It is particularly valued for improving overall posture and building full-body strength. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. Practitioners with abdominal surgery and pregnancy should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Builds core strength and stability
- Strengthens the arms, shoulders, and wrists
- Tones the entire body
- Prepares for arm balances and inversions
- Improves posture and body alignment
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
No wrist load in this reclining posture — practise freely.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees and place feet flat on the floor to protect the lumbar spine; slide a folded blanket under the lower back if needed.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Place a blanket under the forehead and ensure no strain in the lower back.
neck pain
Keep the head in a neutral position, or turn to one side with support under the cheek.
abdominal surgery
Avoid this pose until fully healed and cleared by a medical professional.
pregnancy
Avoid lying prone; substitute with seated or standing back strengthening.
spinal injury
Consult a doctor; perform only very gentle engagements, or avoid.
Target Areas
Practice Flow
How to Practice
1. Lie face down on your mat with your legs extended straight back.
2. Place your arms alongside your body, palms facing down.
3. Gently press your pubic bone and the front of your thighs into the mat.
4. Engage your gluteus maximus and hamstrings to lift your legs slightly off the floor.
5. Draw your shoulder blades down your back and lift your chest slightly.
5 more steps remaining
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Featured in Sequences
Practice Dandasana (prone variation) as part of these guided sequences
Frequently Asked Questions
Common questions about Dandasana (prone variation)
What is Prone Staff Pose?
Prone Staff Pose, also called Dandasana Prone is a classical yoga posture. Its Sanskrit name Dandasana (prone variation) translates word-for-word as: Danda (Staff / Rod) · Asana (Pose). Performed lying down, the body engages the posterior chain against the gentle resistance of gravity. The posture works to strengthen and extend the back and engage the core. Strengthens the arms, shoulders, and wrists. Tones the entire body. It is particularly valued for improving overall posture and building full-body strength. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. Practitioners with abdominal surgery and pregnancy should approach with care or consult a qualified teacher.
What are the benefits of Prone Staff Pose?
Builds core strength and stability. Strengthens the arms, shoulders, and wrists. Tones the entire body. Prepares for arm balances and inversions. Improves posture and body alignment.
Who should avoid Prone Staff Pose?
Avoid this pose if you have: Carpal tunnel syndrome, Acute shoulder injury, Severe lower back pain.
How many steps are in Prone Staff Pose?
Prone Staff Pose is practiced in 10 steps. Lie face down on your mat with your legs extended straight back.
Is Prone Staff Pose suitable for beginners?
Yes, Prone Staff Pose is a beginner-friendly pose suitable for all levels.
What conditions does Prone Staff Pose help with?
Prone Staff Pose is therapeutic for: posture correction, strength, back pain, spinal injury, flexibility.
What poses should I do before Prone Staff Pose?
Prepare with: Staff Pose, Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Dandasana (prone variation) with other poses