Dandasana (Staff Pose)
<h2> Dandasana (Staff Pose)</h2>
"Danda" means a staff, a rod or a stick. Like Tadasana, Dandasana is the basic pose for most of the "seated" asanas.
<strong> How to do Dandasana </strong>
<p>1. Sit down on the mat.</p>
<p>2. Sit upright with the legs stretched out in front of you. Keep the thighs, knees, ankles and toes together. Stretch all the toes up towards the ceiling.</p>
<p>3. Place both palms on the floor beside the thighs, with the fingers pointing towards the feet.</p>
<p>4. Keep the elbows straight, the chest lifted, the neck and head vertical, and look straight ahead.</p>
<p>5. This is the final position. Stay in it for five seconds, breathing normally and paying attention to the following points: </p>
<p> (1) pressing the knees and thighs down to the floor, lift the waist;</p>
<p> (2) keep the buttocks, the back and the head in one line, perpendicular to the floor;</p>
<p> (3) make the spine firm and widen the ribs and the chest;</p>
<p> (4) lift the abdominal organs up.</p>
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<strong> The effects of practising Dandasana </strong></p>
<p>Dandasana stretches the muscles of the legs and strengthens the muscles of the waist; while the asana is held, the abdominal organs are massaged. It tones the kidneys and teaches you to sit upright with the back lifted vertically.</p>