Dandasana (Stick/Staff Posture)

Dandasana

Dandasana (Daṇḍāsana) = Stick/Staff –Posture

Dṛṣṭi: nāsāgre = to the nose

Start sitting with the leg straight out in front of you.

Place the feet together so that the whole of the legs are touching each other.

Inhale and lift your chest up so it elongates the spines.

Pull your toes back towards you and engage your quadriceps by strengthening through your legs.

Place your hands by the sides of your hips.

Inhale lift your chin up and lengthen the front of your neck, then tip your chin down and lengthen up the back of the neck. Keep the front and back of your neck lengthening and then pull your chin in. This engages the chin lock – Uddiyana bandha.

Hold here with a strong body, and breathe deeply for up to ten breaths.

Exhale as you release the chin.