Yoga Chikitsa · Primary · Seated Sequence
Dandasana
Staff pose
What it is
Dandasana, or staff pose, is the first seated posture of the Primary Series. It looks simple, but it sets the base for almost every seated fold that follows.
What it looks like
You sit on the floor with the legs together and stretched forward, feet flexed and toes pointing up. The hands press into the floor beside the hips, the chest lifts, and the chin draws slightly down. It is held for five breaths.
Why it is practised
Staff pose teaches you to sit upright with the spine stacked over the sitting bones and the legs active. That posture is the starting point for Paschimottanasana and the other forward folds.
What to pay attention to
Press the backs of the legs gently toward the floor and reach through the heels. Lift from the base of the spine rather than leaning back. If the lower back rounds, sit on a folded blanket.
Who it suits
Almost everyone. People with tight hamstrings may need a little height under the hips at first. In a Mysore-style room you are shown the version that fits you right now — private sessions are one way to work on it individually.
Next in the sequence: Paschimottanasana.
Seated, legs together and long, the spine stacked over the sit bones.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.