Staff Pose

Dandasana

Sit with both legs forward and toes drawn toward you. Rest your hands lightly beside your hips and lengthen your back. Sit on support if your pelvis rolls backward.

danda (staff) → Sitting upright like a staff.

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Movement guidance

Preparation
Sit with your legs forward on a folded blanket if needed.
Entry and alignment
Ground your sitting bones and draw your toes toward you. Place your hands lightly beside your hips and lengthen your torso.
Hold and breathe
Press your hands lightly into the floor and lift your chest without pushing your ribs forward. Keep breathing comfortably without holding your breath.
Exit and next movement
No separate release is needed. Use your hands for support, bend your knees and sit comfortably.