Danda = Staff
Asana = Seat
Dandasana (seated) is a foundational yoga posture where the body forms a straight, staff-like line. It is the starting point for many seated forward bends and teaches proper spinal alignment and core engagement.
Stabilizers for erect spine :
Erector Spinae (iliocostalis, longissimus, spinalis): Run along the spine; extend and stabilize the vertebral column.
Multifidus: Deep spinal stabilizer, helps control segmental extension.
Quadratus Lumborum: Supports lumbar extension
Extensors of the Wrist:
Extensor Carpi Radialis Longus, extensor carpi radialis brevis, and extensor carpi ulnaris
Straightened arm:
Latissimus Dorsi, Posterior deltoids, Rhomboids, Teres Major, Triceps brachii
Slight depressed shoulder
Inferior fibers of the serratus anterior and the pectoralis minor muscles
Promotes postural integrity and upper-body strength.
Helps desk jobbers, restore upper spine health.
Muscles of the thoracic cavity—especially the intercostal muscles, diaphragm, and accessory muscles of respiration—are gently stretched and engaged.
Opening the chest improves pulmonary ventilation, enhances oxygen intake, and promotes better posture and lung capacity over time. This action facilitates greater lung expansion, creating space for high-volume inhalations.
The rib cage expands upward and outward, increasing the anterior-posterior and lateral dimensions of the thoracic cavity.
Which movements are increasing the discomfort? Visit a specialist and explain your body’s response to the actions. Information shared in this website is only for educational purpose.
Human being is not just the combination of body and mind but something beyond this restricted limitations. We address the health of a being in all the planes of existence. Instead of addressing the symptoms of a condition, a
holistic approach given in our ancient culture in literatures of Ayurveda, Yoga works on the root cause and builds a strong foundation.
Before attempting to work on the area or movement, understand its health. Some of us have specific health scenarios or conditions, that are strong reasons not to attempt the practice.
Take the support of chair or wall before attempting to perform a new movement. Donot be overwhelemd by people displaying strong and flexible movements. Donot compare yourself with others. Each one of has different body capacity and flexibility, each one trains different, takes nutrition different, then how can you expect the output to be the same.
Body has the innate ability to heal itself if given rest. Observe your body posture through out the day and correct if required. Relax your body and mind.
Cold water best works for inflammations. Hot water helps for pain relief.
Which movements are increasing the discomfort? Visit a specialist and explain your body’s response to the actions. Information shared in this website is only for educational purpose.
| 1. | Feet: | parallel soles facing forward and out |
| Toes: | big toes together | |
| 2. | Hips: | internal rotation, pushed forward |
| Sit bones |
grounded equally |
|
| 3. | Chest: | broad and lifted upwards |
| Neck: | neutral | |
| 4. | Head: | aligned to shoulders |
| 5. | Shoulders: | strong, rolled back, away from ears, slightly depressed |
| 6. | Arms: | dropped parallel to the trunk, elbows straight and active. |
| Palms: | placed on ground, fingers active | |
| 7. | Spine: | lifted from base, straight, active back and front body |
| 8. | Muscles: | quadriceps, gluteus, hip flexors, pelvic floor, psoas, core |
| Navel: | pulled in and up to support the back | |
| 9. | Gaze: | in front |
| Breath: | inhale/exhale naturally |