DA
Dandasana with Strap
दण्डासन स्ट्रैप
Beginnerseated
Target Muscles
hamstringsspine extensors
Benefits (3)
- + Accessible Staff Pose
- + Teaches correct alignment
- + Iyengar fundamental prop use
About
Dandasana with strap — for those with tight hamstrings who can't sit upright without rounding the back.
Step-by-Step Instructions
1
1. Sit in Dandasana.
2
2. Loop strap around the soles of feet.
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3. Hold both ends of strap.
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4. Pull strap to straighten spine.
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5. Chest open, shoulders back.
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6. Even with tight hamstrings, spine stays straight.
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7. Hold 8-10 breaths.
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8. Release strap.
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9. Rest.
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10. Repeat as needed.