Pose library›Seated
Beginner · Seated

Staff Pose
Dandasana

A foundational seated shape for learning an upright spine and active legs.

Instructional illustration of Staff Pose
LevelBeginner
Pose typeSeated
Primary focusPosture, Hamstrings

How to practice Staff Pose

  1. Sit with both legs extended forward.
  2. Press the thighs down and flex the feet.
  3. Place the hands beside the hips and lift through the chest.
  4. Keep the ribs stacked over the pelvis while breathing steadily.

Practice tips

  • Sit on a folded blanket.
  • Bend the knees slightly if the pelvis rolls back.
Practice note: Avoid locking the knees or forcing the lower back upright.
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