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  • Home
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How to do Dandasana & Staff Pose variations

May 9, 2020 //  by Di Hickman//  18 Comments

Recently I got some great feedback on my 5 tips for Downward Facing dog video. And, it got me thinking that I need to do similar content. In this post I want to share how to do Dandasana, staff pose.

Dandasana, staff pose. Quick fixes for common problems.

I also want to share some staff pose variations/modifications. Because we’re all dealing with our own body limitations. I know I am! As I know some of us learn better with audio and visual I created a video.

Don’t forget if you enjoy the video to smash the thumbs up. Subscribe if you’re not already. And let me know in the comments what other poses you’d like to see broken down for beginners.

How to do Dandasana

So Dandasana is a seated yoga pose. Sit down on the floor with the legs extended. Turn the toes upwards to face the ceiling. Feel the sit bones root down into the floor, and grow the spine long. Crown of the head extending up.

yoga teacher sitting in dandasana

The arms can lengthen down by the sides, palms resting on the floor. You’ll discover why my hands aren’t on the floor later in the post.

Legs uncomfortable?

So the first thing I want to point out is in the “traditional” version of this pose the legs are superglued together. Inner thighs touching. However, for many this just isn’t comfortable. Quick fix: separate the legs.

yoga teacher sitting in dandasana with feet apart

By allowing ourselves a little room between the feet we offer a wider base of support. Giving us more stability in the pose.

Use a wall for feedback

One very valuable variation is using a wall for some feedback. Where is the pelvis in relationship to the wall/floor? Do the shoulder blades connect to the wall? What’s the connection of the legs to the floor.

yoga teacher sitting in dandasana against a wall

By using the wall we offer the body tactile feedback of being in this L-shape with the body. Notice your limitations. What connects, what feels “icky”? Is there connection of the sit bones to the floor? While keeping the shouldrs and back of the pelvis to the wall? When thinking about how to do dandasana notice this L-shape, and the connection to the wall.

Legs won’t go straight?

By far the most common thing I see is people tucking the tailbone and rounding the back. Slouching if you will. I’m gonna let you into a little yoga secret about straight legged poses…

yoga teacher sitting in dandasana leaning forward

The legs don’t HAVE to be straight! I know. I just blew your mind. However, if you can’t straighten the legs I’d suggest supporting them. Take a rolled up blanket and place it underneath the knees.

yoga teacher sitting in dandasana with knees bent and supported

This tip also works for any seated pose with the legs extended in front. Seriously, maybe it’s time to stop forcing and start easing into a more supported yoga pose.

Arms too short for dandasana

Well now we get into MY issue. If I’m lengthening through the torso my palms won’t touch the floor. My arms are too short for dandasana. You can see in the photo below, my palms are a good 2-3″ away from the floor.

yoga teacher sitting in dandasana and hands not touching the floor

How to do dandasana with short arms? Option 1: Bring the floor up to you. Support the hands with blocks. Or just throw tradition to the wind and bridge the fingers to the floor instead of the palms.

yoga teacher sitting in dandasana with blocks under the hands

Nothing I can do will alter the structure of my arms and torso. The length is fixed. My palms are NEVER going to touch the floor in this pose. Sometimes you just have to modify.

All the variations of Dandasana

Of course to really settle into the pose, try all the variations at once! Here I’m against the wall with feet separated. My knees are bent and supported, with my hands elevated on blocks.

yoga teacher sitting in dandasana against a wall with legs supported and blocks under the hands.

It’s ok to need a bunch of support in a yoga pose. It is not cheating. It’s allowing your body to feel comfort and ease during the practice.

Questions

  • Which variation of staff pose looks comfiest to you?
  • What poses do you struggle with in yoga?
  • How long are your arms? Try sitting and putting palms on the floor!
Previous Post: « Pyramid Pose Yoga Flow – 60 minute yoga class for beginners
Next Post: Common mistakes in single leg table top ab exercise, and quick fixes! single leg table top exercise knee»

Reader Interactions

Comments

  1. Nina

    May 12, 2020 at 3:42 pm

    wow, i love the depth in this !!! definitely, something to try during the lockdown

    Reply
    • Di Hickman

      May 26, 2020 at 1:56 pm

      Thank you!

      Reply
  2. Melanie williams

    May 12, 2020 at 2:40 am

    More poses for me to try out this week. Will be giving this a go…thank you x

    Reply
    • Di Hickman

      May 26, 2020 at 1:54 pm

      Playtime on the mat!

      Reply
  3. Natasha delort

    May 12, 2020 at 12:01 am

    I’ve been practicing yoga for over 5 years now and sadly I’ve been lagging on my progress so i checked out your YouTube for ways to improve. Glad I came across this one

    Reply
    • Di Hickman

      May 26, 2020 at 1:54 pm

      Awesome so glad the videos help!

      Reply
  4. Jackie

    May 11, 2020 at 4:00 pm

    I think the version with the towel under the legs looks like it would be the best for me. I definitely struggle to have my legs completely touch the ground. Another pose I think is difficult is Downward Dog. My knees always want to bend. And then moving from Downward Dog into Warrior 1. My first knee can never make a swift transition! My knee always hits my chest before I can even get my foot in front of me, which forces me to stand up a little and adjust.

    Reply
    • Di Hickman

      May 26, 2020 at 1:54 pm

      I’m gonna blow your mind – the legs don’t have to be straight in downward dog! I prefer the knees a little bent (especially for beginners) – look at a dogs back legs! they are bent in this pose!!! Yep that transition to W1 from DD is one I did a class about, and need to do a video on too! Try blocks under the hands!

      Reply
  5. Barbie

    May 11, 2020 at 1:16 pm

    Looking for some new fitness tricks as I getting bored with the same ole stuff. Like the idea of sitting, less pressure on the back.

    Reply
    • Di Hickman

      May 26, 2020 at 1:52 pm

      YES! No strain, no pressure, just comfort and ease!

      Reply
  6. Cristina

    May 11, 2020 at 9:58 am

    This is very well explained. Even a complete beginner like me could give it a go. Thank you for sharing.

    Reply
    • Di Hickman

      May 26, 2020 at 1:52 pm

      That’s my goal girlfriend! Thanks!

      Reply
  7. Charlotte Petit Noble

    May 11, 2020 at 8:43 am

    I love your posts. You look so happy on your pictures. You definitely find your flow, and this is refreshing. Thank you for the great recommendation on the staff pose. I feel like I am not always practicing the right way, which, sometimes, gives me aches.

    Reply
    • Di Hickman

      May 26, 2020 at 1:52 pm

      Yep gotta get comfy then the smiles come!

      Reply
  8. Kat Hibbert

    May 11, 2020 at 4:08 am

    This was very informative. I’ll remember it the next time I’m doing this pose!

    Reply
    • Di Hickman

      May 26, 2020 at 1:51 pm

      Comfort is key!

      Reply
  9. Pooja

    May 10, 2020 at 10:01 pm

    Dandasana is a great pose but I wasnt aware of the variations. Thanks for sharing it. I am surely going to try these variations.

    Reply
    • Di Hickman

      May 26, 2020 at 1:51 pm

      You’re welcome!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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