Staff Pose (Dandasana)

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Staff pose can improve posture.  It helps to strengthen back muscles, stretch shoulder muscles, and stretch chest muscles.  It’s also a great stretch for the back of the legs, particularly the hamstrings.

This pose can be practiced alone or at any time during a practice.

INSTRUCTIONS:

~Sit on the floor with your legs long in front of you.

~Bring your hands to the floor beside you. Press down to lengthen your spine and sit up straight.

~Try pointing and flexing your feet.  Notice that the hamstring stretch gets more intense as you flex your feet, and adjust the pose to your comfort level.

~Close your eyes and focus on your exhales.  As you exhale, see if you can release any tension from your hamstrings.

Hold this pose for 1-2 minutes.

 

MODIFICATIONS:

~If your hamstrings are super tight, roll up a blanket and place underneath your knees.

~If your hands do not reach the floor, place yoga blocks or books underneath your hands.

~If your back is rounding, place a blanket under your sit bones. This will help your pelvis to tip forward.

~Sit up against a wall in order to feel proper alignment: feel the ears, shoulders and hips in a straight line.

NOTE: Do not practice this pose if you have a wrist or low back injury.  

Listen to your body and honor YOUR personal edge. If sitting in this pose becomes painful, then try again another day. If you have any medical concerns, talk with your doctor before practicing yoga.

By |2019-02-15T01:35:01+00:00December 19th, 2018|Categories: Yoga Poses|Tags: , , , , |0 Comments

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