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.
Promotes postural integrity and Lower-body strength.
Erect and lengthened strengthen’s the spine muscles
Promotes better Posture
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. Muscles of the thoracic cavity—especially the intercostal muscles, diaphragm, and accessory muscles of respiration—are gently stretched and engaged.
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.
A human being is not just the combination of body and mind but something beyond these restricted limitations. We address the health of a being in all these planes of existence. Instead of addressing the symptoms of a condition, an ancient holistic approach of Ayurveda & Yoga works on the root cause and builds a strong foundation.
Neck-Shoulders
Shoulders
Hand
Trunk
Spine
Hip
Upper Legs
Knee
Lower Legs
Feet
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.
Feet : Parallel. Together
Knee : Straight.
Buttocks : Sitting
Hips : Neutral, make sure the pelvis is not anteriorly tilted, which may move the insertion point of hamstring higher and lenghtens it, If this posture contiunes for longer time intervals -this causes tension in the hamstring, feeling tight although it is stretched enough.
Lower body : 90 degree to the trunk
Lower back : Lifted up to avoid excess lordosis.
Abdomen : Active and slightly contracted to support the lower back
Chest : Lifted up
Shoulder : Rolled and pushed back.
Back: Erect spine engaging all the spinal muscles
Hands: Palms resting on the floor by the side of the hips
Neck – Head : In line with shoulders.
Gaze: Single point focus at eye level.
Caution
If you are having lower body especially knee, feet problems this asana has to be done cautiously without damaging the already weak body parts.
You may use seat cushions to rest your buttocks or knees for support to get into asana in initial stages.
Beginner:
If the knees are not straightened, bend them at a comfortable level, making sure the spine is erect, and gradually straighten the legs.
Advanced:
Urdhava Hasta Dandasana
In dandasana, arms raised, upper arm next to the ears. Hands parallel to each other.
Parivratta dandasana
Seated twist pose, with leg stretched and erect spine
level laterally for balance before attempting Namaskara mudra.
PRANA
With the spine erect, the chest is open. Prana flows freely unobstructed by otherwise bad posture constricting the complete utilization of the respiratory muscles
Pranayama: Full yogic breathing.
CHAKRA
All the chakras are in alignment in this posture.
When the head, neck, and torso are in perfect alignment, the three main energy channels (nadis) ida(left), pingala(right) and sushumna(central) can function effectively, leading to higher states of consciousness and spiritual awakening.
This spinal alignment allows for the flow of prana in the sushumna nadi.
Sushumna nadi: The central channel running through the core of the spinal column. It becomes active when the other two nadis are balanced. It is the pathway for the powerful kundalini energy to rise from the base of the spine to the crown, leading to enlightenment.
DHARANA
CHITA PRASADANAM
Rooted to the Principles:
Manusmriti, in one of the references to danda, gives specifications for making a wooden stick for the Upanayan ceremony. The child carries the danda as he starts the journey of learning with symbolic bhiksa, or seeking alms, not for himself, but for his teacher. Bhiksha serves to instil in him the values of humility, self-control and a sense of responsibility towards the teacher and the society.
On a deeper philosophical level, the Danda embodies the principle of danda dharma, where discipline and justice are seen as foundational to maintaining balance in both individual lives and the universe. The Danda encourages practitioners to cultivate self-discipline, uphold truth, and approach leadership with fairness and compassion.
The Danda also signifies the support provided by the divine to those on the spiritual path. Just as a staff aids a traveller, the Danda is a metaphor for the divine assistance that helps devotees navigate life’s challenges with steadiness and resolve.
Whether viewed through mythology, art, or ritual practices, the Danda represents the dynamic balance between strength and compassion, punishment and protection.
Pure Intellect to work – Hamsa – separate water from milk
No mind /ego just the doing.
Dvaita to Advaita
No two, there is no seer or the seen, there is only the seeing.
May I inculcate the habit of being unbothered about what may come whether losing comforts, wealth or the false prestige public in the path of establishing dharma.
