Staff Pose (Danasana )

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What is Yoga Pose – Staff Pose (Danasana) ?

Staff Pose is the most fundamental sitting yoga pose.
This is a self-contained pose that is far more demanding than you might assume.
In the little photographs, you can see its basic shape.
It’s a different way to sit for longer periods of time and can also be used for meditation.
The variety we’ll discuss is the “passing pose,” which is the one we enter in most sitting  yoga poses and return to.

Step by step

1. Sit with his legs outstretched in front of him on the floor.
The tense muscles at the back of your thighs are to blame for your tendency to lean rearward.
Sitting on a blanket or pillow that lifts your pelvis off the floor is quite beneficial.

2. An easy way to make sure you are sitting right is to sit against a wall. You should touch the wall with the sacrum and shoulder blades, but not the lower back and head.

3. To get a firm right back position, try (with the inhale) to visualize the energy flowing from the bottom of the spine to the neck and shoulders and (with the exhale) back to the tailbone. The thighs are firm but not cramping. You can try and feel as if you are releasing the roots from the sciatic muscles into the floor.

Yoga pose - Staff Pose (Danasana )

Background photo created by yanalya –


  • Sciatica
  • Strengthens back muscles.
  • It stretched  shoulders and chest.
  • Improves posture.
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