How to Do Staff Pose (Dandasana)

5 min read

Staff Pose might look basic, but it’s a cornerstone for every seated yoga practice. Learning this pose sets you up with the strength and posture you need to dive deeper with confidence. Follow along as we guide you through each step, sharing tips to make the pose work for you.

By Ann Pizer who has been practicing and writing about yoga for over 20 years.

Updated on: 29th August 2025 Posted on: 29th August 2025

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In yoga, Mountain Pose (Tadasana) is considered the foundation of all standing poses. Staff Pose (Dandasana in Sanskrit) is the equivalent for seated poses. Staff Pose looks very straightforward, and it is, but it’s important to do it with attention to alignment so that all your seated poses come from a strong, stable place.

Staff Pose will strengthen your back, improve your posture, and stretch your hamstrings and calves. It’s essential to keep your spine upright and your legs straight, which means many people will benefit from using a prop such as a blanket or bolster under their seat.

Step-by-Step Instructions for Staff Pose

1. Begin in a seated position with your legs extended straight in front of you.

2. Place your palms or fingertips on the mat on either side of your hips.

3. Stack your shoulders over your pelvis.

4. Flex your feet to activate your legs. Make sure your toes are pointing up at the ceiling.

5. Press into your palms and straighten your arms.

6. Move your shoulders away from your ears.

7. Keep your gaze forward and your neck in a neutral position.

8. Hold for five to ten breaths.

🧘 Tip from a Yogi

"Not all arms are the same! Although Dandasana is often cued with palms flat, arms straight, and shoulders down, you can make adjustments for your own anatomy or if you are sitting on a prop. Just keep pressure in whatever part of your hand is touching the floor."

Staff Pose Basics

Sanskrit Meaning: Danda (Staff ) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Pose Category: Spinal alignment, hamstring stretch
Common Props: Blanket or bolster under the seat

Benefits of Dandasana

Establishes balanced alignment for seated poses
Stretches your hamstrings and calves
Improves your awareness of spinal alignment

Key Alignment Cues

1. Stack Your Spine

Staff Pose is an opportunity to fine-tune your spinal alignment. It helps to visualize your shoulder girdle stacked right over your pelvis. Then lean forward a little, coming out of alignment. Next, lean back a little. Finally, return to ‘just right’.

2. Activate Your Hands and Feet

Flex your feet strongly, maybe even lifting your heels off the floor, to keep your legs engaged and working. Also press into your palms and move your shoulder blades down your back.

3. Sit on Something

If you feel like you can’t sit flat on the floor and keep your spine straight, place a folded blanket, bolster, or block under your seat to raise your pelvis. This immediately makes it easier to maintain vertical spinal alignment.

Dandasana Variations & Modifications

Staff Pose with Raised Arms

In preparation for Seated Forward Fold Pose (Paschimottanasana), lift your arms overhead on an inhalation. Maintain your spinal alignment and engaged legs with flexed feet.

Preparatory Poses

Legs up the Wall (Viparita Karani)

Rotate your body 90 degrees, and you get a supported, reclined Staff Pose.

Half Standing Forward Fold (Ardha Uttanasana)

90 degrees in the other direction to stretch your hamstrings in a Half Forward Fold. Pay special attention to keeping a flat back.

Counter Pose

Reverse Table (Ardha Purvottanasana)

Bend your knees and lift your pelvis to release your hips and hamstrings.

Why We Practice Dandasana

Foundational poses like Dandasana take us back to basics with their attention to detail and focus on alignment. This reinforces the importance of body awareness for both beginners and more advanced practitioners.