Staff pose (*Dandasana*) is a foundational seated pose that tones the abdominal muscles, strengthens the spine, and stretches the calves and hamstrings. In Sanskrit, the ancient Indian language that yoga was born out of, *Danda* means “staff,” and “*[asana](https://www.masterclass.com/articles/yoga-asanas-guide)*” means “pose.” In this posture, the spine acts like a rod or a staff, supporting the rest of the body. 

Staff pose is a preparatory, foundational seated pose that can help prepare yogis to eventually enter the more advanced seated forward fold, seated twist, or bound angle pose. Regularly practicing staff pose can improve posture, increase flexibility in the legs, and open up the chest and shoulders. 

In staff pose, yogis need to focus on correct alignment, engage the abdominal muscles, and breathe deeply to capture all of its physical benefits. Here are a few other tips to consider when practicing this yoga pose: 

1. __Make micromovements__. A small movement in targeted areas of the hips, shoulders, or back can make a big difference in how this pose feels. Focus on making minor adjustments and seeing how they feel. 
2. __Keep flexing your toes__. It’s easy to relax the feet and toes as soon as your focus is on your straight spine, but it’s important to engage your calf muscles and flex your toes back during the entire *asana* to receive its benefits. 
3. __Tuck your chin__. Slightly tucking your chin will keep the back of your neck long and your spine straight. It will also help you reach the crown of your head up towards the sky. 
4. __Keep breathing__. Breathwork is central to any yoga practice, so minding your breath during this posture is paramount. Imagine your inhalations swirling around in your hips while releasing any tension or stagnant energy that is no longer serving your body on every exhalation.
5. __Engage the abdominal muscles__. Keep your abdominal muscles working to support your lower back and help strengthen your core while practicing this pose. 

Here is a step-by-step guide that will help you enter into staff pose correctly and effectively: 

1. __Sit on your yoga mat__. If you don’t have a mat, you can practice this posture on the floor. Bring your legs long in front of you and untuck the fleshy part from underneath you, rooting your sitting bones to the ground. 
2. __Activate your legs in front of you__. Internally rotate your thighs, flex your big toes towards your face, and lift your kneecaps. 
3. __Plant your hands__. Press your palms into the earth on either side of you. Your fingertips should be pointing towards your toes. Roll your shoulder blades back and down and reach forward through your sternum. 
4. __Sit up tall__. Lengthen through your lower back. Reach the crown of your head up towards the sky. Engage your back muscles, so your posture is as erect as possible, like a staff supporting you. 
5. __Breathe and hold__. Stay in this position for 10–20 deep breaths, inhaling in and out through your nose. Let your stomach expand on the inhale and engage the abdominal muscles on the exhale, squeezing out any stale air. 

How you choose to practice staff pose will depend on your body. Here are a few ways you can support or challenge yourself in this *asana*: 

1. __Blocks underneath the hands__: You can bring a block underneath each palm if you have to reach to plant the palms to the earth. Press into each block and sit up tall. 
2. __A folded blanket underneath the hips__: A folded blanket underneath the tailbone is a great source of support for tight hamstrings, back pain, or sciatica. Placing a folded blanket under the hips will tilt them forward, supporting correct alignment in the body. 
3. __Sit against a wall__: You can sit against a wall for postural stability but only let your sacrum and shoulder blades graze the wall. Keep the natural “C” curve in your mid-back. 
4. __Fold forward into a seated forward fold__: If you want to go deeper, begin slowly walking your fingertips towards your calves, and eventually towards your toes. Try to keep your spine straight as you fold forward. When you have come down as far as you comfortably can, round your spine and sink into the forward bend.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.
Unroll your mat, get a [MasterClass Annual Membership](https://www.masterclass.com), and get your *om* on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind. 
Entering staff pose after an intense yoga practice or workout can help restore and rejuvenate the legs and hip flexors.


Entering staff pose after an intense yoga practice or workout can help restore and rejuvenate the legs and hip flexors.


How to Do Staff Pose: 4 Staff Pose Modifications 

Staff pose (Dandasana) is a foundational seated pose that tones the abdominal muscles, strengthens the spine, and stretches the calves and hamstrings. In Sanskrit, the ancient Indian language that yoga was born out of, Danda means “staff,” and “<a href='https://www.masterclass.com/articles/yoga-asanas-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/yoga-asanas-guide","linkCopy":"asana","category":null}'>asana</a>” means “pose.” In this posture, the spine acts like a rod or a staff, supporting the rest of the body. Staff pose is a preparatory, foundational seated pose that can help prepare yogis to eventually enter the more advanced seated forward fold, seated twist, or bound angle pose. Regularly practicing staff pose can improve posture, increase flexibility in the legs, and open up the chest and shoulders.

What Is Staff Pose?

In staff pose, yogis need to focus on correct alignment, engage the abdominal muscles, and breathe deeply to capture all of its physical benefits. Here are a few other tips to consider when practicing this yoga pose: <ol class="mc-m-4"><li class="mc-my-4"> 1. Make micromovements. A small movement in targeted areas of the hips, shoulders, or back can make a big difference in how this pose feels. Focus on making minor adjustments and seeing how they feel. </li><li class="mc-my-4"> 2. Keep flexing your toes. It’s easy to relax the feet and toes as soon as your focus is on your straight spine, but it’s important to engage your calf muscles and flex your toes back during the entire asana to receive its benefits. </li><li class="mc-my-4"> 3. Tuck your chin. Slightly tucking your chin will keep the back of your neck long and your spine straight. It will also help you reach the crown of your head up towards the sky. </li><li class="mc-my-4"> 4. Keep breathing. Breathwork is central to any yoga practice, so minding your breath during this posture is paramount. Imagine your inhalations swirling around in your hips while releasing any tension or stagnant energy that is no longer serving your body on every exhalation. </li><li class="mc-my-4"> 5. Engage the abdominal muscles. Keep your abdominal muscles working to support your lower back and help strengthen your core while practicing this pose. </li></ol>

5 Tips for Performing Staff Pose

Here is a step-by-step guide that will help you enter into staff pose correctly and effectively: <ol class="mc-m-4"><li class="mc-my-4"> 1. Sit on your yoga mat. If you don’t have a mat, you can practice this posture on the floor. Bring your legs long in front of you and untuck the fleshy part from underneath you, rooting your sitting bones to the ground. </li><li class="mc-my-4"> 2. Activate your legs in front of you. Internally rotate your thighs, flex your big toes towards your face, and lift your kneecaps. </li><li class="mc-my-4"> 3. Plant your hands. Press your palms into the earth on either side of you. Your fingertips should be pointing towards your toes. Roll your shoulder blades back and down and reach forward through your sternum. </li><li class="mc-my-4"> 4. Sit up tall. Lengthen through your lower back. Reach the crown of your head up towards the sky. Engage your back muscles, so your posture is as erect as possible, like a staff supporting you. </li><li class="mc-my-4"> 5. Breathe and hold. Stay in this position for 10–20 deep breaths, inhaling in and out through your nose. Let your stomach expand on the inhale and engage the abdominal muscles on the exhale, squeezing out any stale air. </li></ol>

How to Do Staff Pose 

How you choose to practice staff pose will depend on your body. Here are a few ways you can support or challenge yourself in this asana: <ol class="mc-m-4"><li class="mc-my-4"> 1. Blocks underneath the hands: You can bring a block underneath each palm if you have to reach to plant the palms to the earth. Press into each block and sit up tall. </li><li class="mc-my-4"> 2. A folded blanket underneath the hips: A folded blanket underneath the tailbone is a great source of support for tight hamstrings, back pain, or sciatica. Placing a folded blanket under the hips will tilt them forward, supporting correct alignment in the body. </li><li class="mc-my-4"> 3. Sit against a wall: You can sit against a wall for postural stability but only let your sacrum and shoulder blades graze the wall. Keep the natural “C” curve in your mid-back. </li><li class="mc-my-4"> 4. Fold forward into a seated forward fold: If you want to go deeper, begin slowly walking your fingertips towards your calves, and eventually towards your toes. Try to keep your spine straight as you fold forward. When you have come down as far as you comfortably can, round your spine and sink into the forward bend. </li></ol>

4 Staff Pose Modifications

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

How to Do Yoga Safely and Avoid Injury

Unroll your mat, get a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get your om on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind.

Ready to Learn More About Yoga?

Entering staff pose after an intense yoga practice or workout can help restore and rejuvenate the legs and hip flexors.