What are the Dandasana Benefits ?

by Pallavi Bose
4 minutes read

Dandasana is a major yoga pose. In Sanskrit, Danda symbolizes a stick and asana is a form of yoga posture. So, Dandasana is total symbolizes a yoga posture which is similar to stick. This yoga pose prepares you for more intense poses further. With continuous practice of this yoga, your body will be prepared for better alignment.


Image Credit: Health Logus

What should you know before doing Dandasana –

Dandasana is a warm-up pose which will prepare you for the deeper yoga poses ahead. You need to have an empty stomach or give a gap of at least 4-6 hours between your meals to do this yoga pose.

It is advisable that this yoga pose should be done in the morning only.

How to do Dandasana –
  1. Sit on the ground with your feet straight and pointing outwards. Your back should also be straight.
  2. Press your buttocks towards the floor and align your head in such a manner that the crown faces the ceiling.
  3. Begin by flexing your heels and pressing your feet gently.
  4. Place your palms next to the hips on the floor.
  5. Press the lower half of your body towards the floor.
  6. Breathe evenly and hold this pose for a minimum of 20-30 seconds.
Precautions –
  1. This pose should be avoided by people who are suffering from serious back injury.
  2. This yoga pose might be complex for senior aged people. So, if you feel any discomfort it is better to do this yoga pose in the presence of a yoga instructor only.
Benefits of Dandasana –
  1. This pose is known to be immensely beneficial for your back. The pose helps to strengthen the back muscle.
  2. The pose is also known to stretch and fill air in your chest and shoulder area.
  3. If you are regular with this yoga pose, then your posture will also improve and that too for the long term.
  4. This pose is also good for your abdomen. It stretches and strengthens your abdomen.
  5. This pose is known to be a sure shot cure for asthma.
  6. This is also a mind-calming pose. The pose works when you are suffering from depression.

That was all about Dandasana. Let us know in the comments down below if any of you practice dandasana on regular basis. Share the pictures also. We would love to share it on your social media pages.

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