Dandasana (Staff Pose): Steps, Health Benefits & Precautions

Dandasana is a Sanskrit word formed by combination of two words danda (meaning ‘stick’) and asana (meaning ‘pose’ or ‘posture’). Also known as base pose, stick pose or staff pose, it is a type of sitting asana that gets you rid of tiredness and laziness.

Here’s how to do dandasana and here are the yoga poses to be done before and after this yoga pose. Also, know about the health benefits of practicing this yoga and preventive measures to be taken.

How To Do Dandasana?

How To Do Dandasana?

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  • Look for a peaceful setting and place a mat on the floor
  • Now keeping your back straight, stretch your legs in front of you with feet touching each other.
  • Don’t bend your back and head.
  • Place down both your palms.
  • Now try bending the fingers of your feet inwards.
  • Stay in this position for 30-60 seconds and breathe deeply.
  • Come to back to the initial pose and relax.

Yoga Poses Done Before & After Dandasana

  • Before Dandasana: Uttanasana, Adho mukha svanasana
  • After Dandasana: Purvottanasana

Health Benefits Of Dandasana

  • Improves digestion
  • Helps in healing body injury
  • Activates muscles
  • Prevents sciatic pain
  • Calms the mind
  • Improves body posture and alignment
  • Strengthens leg, back and hand muscles
  • Enhances flexibility of backbone


  • Do not practise this pose in a slippery space.
  • Always practise this pose on empty stomach.
  • High blood pressure patients should avoid doing this pose.
  • Don’t practise the pose if you have a back, wrist or any other injury.
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