- Sit on your mat
- Bring your legs forward and straight, feet together
- Sit firmly on your sitting bones
- Keep the spine straight
- Place the hands on either side of the hips
- Lengthen the spine upward
- Stay for 5 breaths
Start by sitting down on your mat. Bring your legs forward and sit on your sitting bones. It is important to sit fully on the sitting bones and you can do so by moving the flesh of the buttocks away to the sides, away from each other. Have full awareness of the sitting bones pressing down into the ground. Keep your feet together and ensure that the legs are straight. Press the femurs down by pressing the thighs down into the floor. Lift the kneecaps up and press the back of the knees into the floor. Turn the thighs slightly inward to assist in the pressing down action. Keep the ankles together and the feet together. Push your heels out, while you pull the toes back in, keeping the feet fully active.
Lengthen your spine upward and lift your sternum up. Open the chest and draw the shoulders back. Keep lengthening the front of your torso as you allow the shoulders and back ribs to stay down. Place the hands on either sides of the hips, fingers pointing forward. Press the hands down into the floor to lift the torso up. Keep the head aligned with the spine and the chin parallel to the floor. Stay here for five deep breaths.
If you have tight hamstrings you can sit on a folded blanket or block. The raised hips will assist in the post and reduce pressure on the hamstrings and back. It will allow you to sit more comfortably. If your arms are too short to reach the floor, you can place them on a block, kept on either side of the hips.
One of the benefits of this posture is that it sets a standard alignment for many of the seated postures. Doing other seated postures with this formation ensures that they are done properly and you can reap the full benefit of them. Daṇḍāsana itself helps in posture correction by the upward lengthening of the spine and opening of the chest. It allows you to sit more straight. It stretches the hamstrings and back of the legs.
There are no serious contra indications for this asana. Those with lower back pain can sit elevated on a cushion or block.
- Stretches the hamstrings, calves
- Stretches the chest and abdomen
- Lengthens the spine
- Back injuries
- Tones Spinal Erector Muscles
- Tones hamstrings
- Tones gastrocnemius