With Props (1)
Dandasana (with support)
दण्डासन (संस्थित)
Dandasana is a foundational seated pose that cultivates awareness of spinal alignment and core engagement. The support under the buttocks helps to tilt the pelvis forward, facilitating a straighter spine. It strengthens the back and improves posture.
Anatomy Involved
Benefits
- Strengthens back muscles
- Improves posture
- Lengthens the spine
- Increases awareness of body alignment
- Calms the mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back pain
- Hip pain
- Sacroiliac joint dysfunction
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
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Dandasana is a foundational seated pose that cultivates awareness of spinal alignment and core engagement. The support under the buttocks helps to tilt the pelvis forward, facilitating a straighter spine. It strengthens the back and improves posture.
How to Practice
1. Sit on the floor with your legs extended straight in front of you. Ensure your spine is erect.
2. Place a folded blanket or towel beneath your buttocks for support and to tilt the pelvis slightly forward.
3. Position your hands on the floor beside your hips, fingers pointing forward. Keep your arms straight.
4. Inhale and lengthen your spine upwards, drawing your navel in towards your spine.
5. Exhale and gently engage your abdominal muscles, maintaining the length in your spine.
5 more steps remaining
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Frequently Asked Questions
Common questions about Dandasana (with support)
What is Dandasana (with support)?
Dandasana is a foundational seated pose that cultivates awareness of spinal alignment and core engagement. The support under the buttocks helps to tilt the pelvis forward, facilitating a straighter spine. It strengthens the back and improves posture.
What are the benefits of Dandasana (with support)?
Strengthens back muscles. Improves posture. Lengthens the spine. Increases awareness of body alignment. Calms the mind.
Who should avoid Dandasana (with support)?
Avoid this pose if you have: Back pain, Hip pain, Sacroiliac joint dysfunction.
How many steps are in Dandasana (with support)?
Dandasana (with support) is practiced in 10 steps. Sit on the floor with your legs extended straight in front of you. Ensure your spine is erect.
Is Dandasana (with support) suitable for beginners?
Yes, Dandasana (with support) is a beginner-friendly pose suitable for all levels.
What props are needed for Dandasana (with support)?
You may use: blanket, block. Props make the pose more accessible and comfortable.
What poses should I do before Dandasana (with support)?
Prepare with: Staff Pose, Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Dandasana (with support) with other poses