Dandasana (Staff) – Overview

Lesson Overview

  • Features: Dandasana (Staff / Stick), and related poses such as Padangustha Dandasana (Staff Hand To Big Toe) and Urdhva Hasta Dandasana (Staff Pose Raised Open Hands)
  • Objective: Become knowledgeable about the pose and review detailed teaching considerations.
  • Description: Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.



“danda” = staff or stick

Staff Pose

Also known as: Stick Pose

Heart of Pose

  • Stabilizing
  • Neutralizing
  • Forward Bend


  • Sometimes considered a seated version of (or comparable to) Tadasana (Mountain Pose).
  • Often used to neutralize and/or assess change during and after other seated poses.
  • Lengthening hamstrings beforehand makes it easier to sit upright in this pose.

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