YogaFold
YOGAFOLD · POSE GUIDE
Yogic Staff Pose
Yoga Dandasana
Fold one leg deeply to place the foot near the same-side armpit in an advanced seated shape.
Danda means staff; this posture uses deep hip external rotation.
Different leg placements share this name. This is an overview of the photographed form, with the other foot planted in front and a hand on the floor.
This entry explains preparation and movement characteristics. It does not provide a complete practice procedure for the advanced photographed variation. Learn entry and exit directly with a teacher.
Movement guidance
Preparation
Prepare comfortable seated hip rotation with a teacher.
Understanding the movement
This advanced variation places a foot toward the same-side armpit. Do not pull the leg upward and twist the knee.
Hold and breathe
Do not twist the knee to wedge the foot into the armpit. Keep breathing comfortably without holding your breath.
Exit and next movement
Learn to support the foot and knee together while lowering the leg in person.
Easier variations and preparation
Use seated hip preparation with the foot low.
This advanced variation requires support and range of motion. Check preparation and exit with a teacher when first learning.
Difficulty refers to the photographed form. Individual experience may differ.
Skandasana (Standing Leg-Behind-Head Fold)
Supta Kurmasana (Sleeping Tortoise)
Hanumanasana (Monkey / Front Split Pose)
Samakonasana (Middle Split Pose)