Sanskrit: Dandasana
dahn-DAH-sah-nah
Benefits
Strengthens spine, lengthens hamstrings
Tones kidneys
Develops patience and focus
Standard Cues
Sit with your legs outstretched and touching. Flex your feet.
Place your hands flat on the floor next to your hips, fingers facing forward.
Reach the crown of your head toward the sky. Relax your shoulders.
Hold the pose and take slow, deep breaths.
Release with an exhale.
Modification
Bend your elbows if needed. Place a block underneath either hand if your palms don’t reach the floor.
Short Cues and options
Lengthen spine
Relax shoulders
Flex feet
Press thighs against floor
Gently press palms into floor