1
Sit
Sit on the mat with your legs straight and together in front of you.
How to do Staff Pose (Dandasana)
2
Ground the Sitting Bones
Move the flesh of the buttocks aside so you sit evenly on both sitting bones.
3
Activate the Legs
Flex your feet so the toes point up, and press the backs of the legs gently into the floor.
4
Place the Hands
Press your palms flat on the floor beside your hips, fingers pointing forward, arms straight.
5
Sit Tall
Inhale and lift through the chest and the crown of the head, shoulders over the hips. Hold for 30–60 seconds, breathing steadily.
✅ Benefits
- Strengthens the back muscles and supports good posture
- Stretches the hamstrings and calves
- Builds awareness of spinal alignment
- Prepares the body for other seated poses
🌿 Wellness Support
- May help improve sitting posture
- Many people find it a calm, steadying pose
⚠️ Precautions
- Stop if you feel pain in the lower back or hamstrings
- Sit on a folded blanket if the lower back rounds
- Bend the knees slightly if the hamstrings are tight
- Keep the shoulders relaxed away from the ears
🩺 Check With a Healthcare Professional First If You Have
- A lower back injury
- A wrist injury (rest the hands on the thighs instead)
- A recent hamstring injury
- Pregnancy — sit with the legs a little apart, and check with your doctor or midwife
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