Continuing with seated poses, we're delving into dandasana, or staff pose. This pose is challenging in its form because most of us are not used to sitting with straight backs. This trickles all the way down to the feet not staying upright in the pose. Flexibility in the upper thighs and back is essential to properly execute this pose and reap the benefits of staff pose. This is one pose that can help greatly increase flexibility from a seated position. There are so many things to think about in this pose, and we will go over them one at a time.

1. From a seated position, put the legs straight forward, heels on the ground, a couple of inches apart.

2. Press the thighs into the floor and position the buttocks firmly into the mat, slightly tucking the pelvis upward.

3. Make sure to wiggle around slightly and get comfortable in the lower body before getting fully into the pose, if needed. Sometimes the sits bones need to be adjusted or the butt cheeks need to be pulled to the sides a bit. Whatever it takes to form a firm foundation in the pose. (If this is painful, place a folded blanket under the buttocks and hips to cushion.)

4. Flex the toes (point them straight up so the feet and legs make a 90 degree angle), making sure the toes remain pointed toward the sky for the duration of the time in the pose, and press the heels into the ground.

5. Lengthen the spine, not by looking up, but by reaching the top of the head towards the sky. Keep the chin parallel to the floor and look straight ahead.

6. Shrug the shoulders up, then pull them down and back. Chest out, arms straight, and place the palms on the ground next to the hips, fingertips pointed towards the feet.

7. Always make sure the head is over the heart and the heart is over the pelvis, keeping a straight line among them.

This pose is a great grounding, foundational pose that can help you remember to maintain proper alignment in many other poses, and every day life. In the physical body, dandasana strengthens the back, chest, shoulder, and upper thigh muscles and stimulates the pancreas, stomach, upper intestines, liver, and spleen.

In the esoteric body, staff pose stimulates the solar plexus chakra, helping us to make decisions more easily and see ourselves more clearly. It is even known to boost self-confidence and help with maintaining boundaries. This pose can feel centering and grounding, which helps our minds to relax and think more clearly.

I find that practicing some pranayama (breathing exercises) while in this asana (pose) is very empowering. Repeating “I can...” or “I do...” over and over also helps me to feel more confident. Any which way you slice it, this pose is fantastic with a lot of benefits.