DANDASANA

Description

DANDASANA Asana group: sitting poses Translation of the name from Sanskrit: • danda — staff. 1. Setup Starting position: sit on the mat with the legs stretched forward. Bring the sitting bones to the mat, stretch the legs, press the thighs and heels down, the toes toward yourself. Place the palms on the mat beside the hips, the fingers forward. Straighten the spine, lift the chest, lengthen the crown of the head upward. The abdomen is engaged, the neck continues the line of the back. Breathe evenly. 2. Simplified and advanced variations Simplified variations: • sit on a folded blanket; • bend the knees slightly if the hamstrings are tight. Advanced variations: • lift the palms off the mat and hold the pose with the arms forward; • raise the legs into Navasana. 3. Injury prevention Keep the spine long instead of rounding the lower back. Do not lock the knees hard. If the back rounds, sit on a support.

Effects

• strength
• balance
• calm_mind