SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Staff Pose | Dandasana

Staff pose (Dandasana) instructions, illustration, and mindfulness practice. Learn about preparatory, complementary and follow-up poses, and discover all health benefits. https://www.spotebi.com/exercise-guide/staff-pose/

STAFF POSE INSTRUCTIONS

1. Sit on the floor with your feet together and your legs extended.
2. Place your hands on the floor and stack your spine vertically, or sit with your back against a wall.
3. Stay in staff pose for 1 to 2 minutes.

MINDFULNESS PRACTICE

Open and lift your chest, face front, breathe deeply and rest your palms on the floor. Press the heels and thighs into the floor, drop your shoulders toward your back and lengthen the spine.

DANDASANA BENEFITS

The staff pose lengthens and stretches the spine, improves posture and strengthens the back muscles. This yoga pose also stretches the shoulders and chest and improves body alignment.

CONTRAINDICATIONS

Lower back injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start in standing forward bend or downward facing dog and then progress to staff pose. Follow-up with upward plank pose or seated forward bend.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Firefly pose
Crow pose
Bound headstand pose
Full side plank pose

YOGA ESSENTIAL FLOWS


  • Yoga Essential Flow | Active Recovery Sequence / @spotebi


  • Yoga Essential Flow | Core Strengthening Sequence / @spotebi


  • Yoga Essential Flow | Better Posture Sequence / @spotebi


  • Yoga Essential Flow | Sun Salutation Sequence / @spotebi

Good Morning Fitness Challenge
4-week quick burn
Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Good Morning Fitness Challenge

4-week quick burn

Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Carrot & Tomato Soup With Homemade Red Chili Paste Recipe / @spotebi

    This creamy dreamy and oh so delicious carrot and tomato soup with … [Read More...]

    Egg & Potato Salad with Herbs & Lemon Dijon Vinaigrette Recipe / @spotebi

    This egg and potato salad tossed in a lemony Dijon dressing with fresh … [Read More...]

    Baked Eggs with Mushrooms, Spinach & Parmesan Cheese Recipe / @spotebi

    This One-Pot Italian Minestrone Soup Recipe is inspired by the hearty … [Read More...]

    Baked Eggs with Mushrooms, Spinach & Parmesan Cheese Recipe / @spotebi

    Set yourself up for the day with this easy recipe of Baked Eggs with … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    The Fat Loss Edition / @spotebi

    12-Week Weight Loss Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved