Dandasana steps benefits and precautions || How to do Staff Pose

Dandasana steps benefits and precautions

Dandasana steps benefits and precautions-

We are mostly sitting or lying down. If we lie down, then we run the phone and our lying position is completely wrong.

When we sit, we tilt the waist, which causes the structure of our body to deteriorate. Nowadays, the young man's hips come out and his back is bent.

They begin to look very old at a young age. Our sitting and lying determine the shape of our body.

But some people have this type of job, they have to sit all day, so how can those people improve their body shape.

I would recommend those people and young people to do some asanas. But if they do daily Dandasana, his body will be healthy and his body will become beautiful.

Today we will read Dandasana steps benefits and precautions.

Meaning of Dandasana-

English Meaning-       Staff Pose

Sanskrit Meaning -     Dandasana

Hindi Meaning-           दण्डासना

It is made up of two Sanskrit Words

Danda -   Staff

Asana-    Pose

When we add these words then it will become the Staff poses. It is called staff pose because a person is sitting like an employee.

In this posture, we spread our legs forward and straighten our spine. During this posture, our hands are along the side of the abdomen and placed on the ground.

Also, Read -  Ardha Padma Vrksasana Benefits and Precautions

How to do Staff Pose-

Staff Preparatory pose –

This asana is quite simple but a warm-up is necessary to avoid future injuries. We do Bhujangasana, Vajrasana, and gomukhasana to warm up our bodies.

Dandasana Steps- 

1) First sit in the posture of Bhujangasana.

2) Now spread your legs straight. Your sitting posture should look at a 90-degree angle.

3) There is no distance between your legs. Now join your ankles to each other.

4) Your torso must be straight and your core should be engaged.

5) Now place your hand on the ground such that your palm is directed towards your toe.

6) Your hands should be in line with the shoulder.

7) Your body posture should look perpendicular.

8) Now take a deep inhale and exhale. During inhaling and exhaling you transfer your whole body weight to your hand.

9) Keep here for 45 seconds.

10) Slowly back to the original position.

Follow up poses-

1) Tadasana

2) Dhanurasana

3) Padhastasana

Staff pose Beginners Tips- 

This pose is quite easy. Anyone can do it easily. But for those who have a back problem can be very hard to do.

People who have to face difficulty in doing this pose can support their back.

Like people can put a pillow on their waist or they can do this by using the support of the wall.

When you can straighten the back, then do this asana without support.

Dandasana Variations-

1) Dandasana Blanket-

This is similar to the original position Only difference is that we put a blanket under our hips to support our back.

2) Dandasana Wall-

In this posture, we take the support of the wall to straighten our spine.

3) Urdhva Hasta Dandasana Blanket-

In this asana, we put a blanket under our hips and raise our hands parallel to each other towards the sky.

Duration -

Beginners - 30 seconds

Intermediate - 45 seconds

Expert - 60 seconds

Benefits of Dandasana-

1) Dandasana makes your body strong and flexible.

2) By doing staff poses daily, the body texture improves and your body looks attractive.

3) This asana improves our digestive system and cures chronic diseases like gas, and constipation.

4) Most men and women feel pain in their knees, by doing this pose your knee pain slowly reduces and one day comes when you're all pain getaway.

5) By doing this asana, your chest, and shoulders are flexible and strong.

6) This asana helps to lift your chest.

7) Dandasana straightens our spine and cures all the diseases related to the spine.

8) Staff pose is very beneficial for our brain. It will improve the observation and focus capability of our brain.

9) This yoga helps purify the blood.

10) Dandasana increases immunity power which helps in fighting the disease.

Staff pose Precautions-

1) While doing this pose, we should meet the ankles of both our legs. If you do not do this, then the chances of getting cramps increase.

2) If you have back pain problems then use support to avoid the pain.

3) High BP patients and the person suffering from insomnia, do not do this pose.

4) While doing this pose your spine and head should be straight. Breathing in and out is also necessary.

5) Pregnant women and women who have knee pain should avoid this posture.

Questions and answers related to Dandasana -

Q1) Mention two benefits of Dandasana?

Ans - By doing Dandasana, the flexibility of your spine increases, and your Shoulder is strengthened.

Q2) What is the ideal time to do Dandasana?

Ans- Friends, you should wake up in the morning and do Dandasana, this is the best time.

Q3) Which person should not do Dandasana?

Ans - The person who has been injured should not do Dandasana at all.

Q4) Should pregnant women do this pose?

Ans - No, pregnant women should not do this pose.

Q5) What is the meaning of Dandasana?

Ans - Dandasana in English means Staff Pose.

Q6) Will Dandasana Tone Your Body ?

Ans - yes, if you are consistent then surely this poses tones your body.

Q7) What muscles does Dandasana work?

Ans - Lower back, pelvis, and abdominal muscles are involved in Dandasana.

Conclusion on Dandasana steps benefits and precautions-

Friends, Dandasana is the easiest pose in the category of Yoga. This is yoga that has many benefits.

It cures all diseases from internal illness to external disease. It also enhances your beauty and makes your body pose attractive.

Friends, today I taught you Dandasana steps benefits, and precautions.

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