Staff pose: 5 benefits of dandasana and how to do it | XpertsReviews.com

Dandasana is also known as stick pose. The name “Dandasana” is derived from Sanskrit and combines the words “Dand”, meaning stick or rod, and “asana”, meaning seat or posture. This pose is part of traditional “Hatha Yoga” and is considered the base pose for all variations. This simple seated pose is often followed after an intense practice session with other yoga poses to help release tension in the hip and leg muscles. It also helps increase strength and flexibility. It has many other health benefits and here is how you can do staff pose or dandasana correctly.

What are the benefits of dandasana or staff pose?

1. Keeps stress at bay

Yoga plays an effective role in reducing stress, anxiety and depression, according to a study by International Journal of Preventive Medicine. Incorporating staff pose into your daily routine can help you manage stress. It can increase awareness, mental clarity, peace of mind and energy. However, more research is needed to determine whether dandasana can help manage stress.

Also read: Yoga for Stress Relief: Try this 5-minute yoga flow daily for ultimate relaxation.

2. Improves flexibility and strength

“The main objective of dandasana is to bring the torso perpendicular to the floor. For this, you need strength around the hips to support the back, which will help tone the muscles around the hips and pelvis. This pose also helps stretch the hamstrings and backs of the knees. So if you’re looking to increase your flexibility and strength, staff pose can be beneficial,” says Dr. Hansaji Jayadeva Yogendra.

3. Helps Control Blood Pressure

According to a study published in the International Yoga Review, regular yoga practice can help control blood pressure (BP) without taking medications. So, including dandasana in your fitness routine can help control blood pressure. However, more research is needed to show that staff pose can regulate blood pressure.

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4. Improves posture

“Although staff pose is a symmetrical practice in which the shoulders, hips, arms, and legs are all equally engaged, it is crucial to keep the upper and lower body aligned. As a result, it promotes good posture. It also helps strengthen the back muscles and stretch the shoulders and chest,” explains the expert.

5. Helps patients with osteoarthritis

Yoga was found to be the best treatment for osteoarthritis patients and people with knee joint pain, according to a study published in the Journal of Health Education and Promotion. Staff pose can be beneficial in cases of osteoarthritis. This can relieve pain, improve knee mobility and increase muscle strength. However, more research is needed to determine whether dandasana can relieve osteoarthritis.

How to do dandasana or staff pose?

Here is a complete guide on how to do dandasana or stick pose, as explained by the expert.

• Step 1: Sit comfortably on a mat or the floor with your legs straight in front of you. Adjust your buttocks so that you sit firmly on your bones.
  
• 2nd step: Engage your thigh muscles and flex your feet. Keep your heels on the mat, bending your knees if necessary.
  
• Step 3: Align your shoulders over your hips and relax your shoulders away from your ears.
  
• Step 4: Place your hands flat on the floor, next to your hips.
  
• Step 5: Hold the posture for five deep breaths, keep your spine and legs straight.

Are there any side effects of dandasana or staff pose?

Although staff pose is generally considered safe, it is crucial to avoid overexertion. Careful execution with proper guidelines is necessary for your security concerns. But it is also important to listen to your body. The expert recommends consulting an experienced instructor, especially if you have specific health concerns.