Daṇḍāsana: Staff pose
The first seated posture of Aṣṭāṅga Yoga Daṇḍāsana, the "Staff pose" couldn't be more puristic: you simply sit upright and stretch the legs in front of you.
Note: Tilt your pelvis forward, in front of the sitting bones. Depending on your flexibility, bending your knees could be helpful at first. The grounding of the hands into the floor will facilitate lengthening the spine. Isometrically press the heels of the hands backwards to activate the back extensors even further.
The flow continues directly into the next posture, (this is greyed out, the description is found on the following page.
Effect: The Staff pose (daṇḍāsana) stretches the backs of the legs and strengthens the back muscles. The active support of the hands addresses the serratus muscles (M. Serratus anterior). This muscle is essential for healthy shoulders and to execute intense arm balances.
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Photographer: Richard Pilnick - www.richardpilnick.com
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