Dandasana (Staff Pose)

"Danda" means a staff, a rod or a stick. Like Tadasana, Dandasana is the basic pose for most of the "seated" asanas.  How to do Dandasana 

1. Sit down on the mat.

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.

3. Place both palms on the floor beside the thighs, with the fingers pointing towards the feet.

4. Keep the elbows straight, the chest lifted, the neck and head vertical, and look straight ahead.

5. This is the final position. Stay in it for five seconds, breathing normally and paying attention to the following points:

   (1) pressing the knees and thighs down to the floor, lift the waist;

   (2) keep the buttocks, the back and the head in one line, perpendicular to the floor;

   (3) make the spine firm and widen the ribs and the chest;

   (4) lift the abdominal organs up.

 The effects of practising Dandasana 

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.