- Sit on your yoga mat with the legs outstretched in front of your body. Point your big toes upwards.
- Keep the spine and neck erect, legs together and feet gently touching each other.
- Place the palm on the floor by the side of your hips, point fingers towards the toes.
- Keep the arms straight to provide firm and gentle support to the spine.
- Stretch your big toes towards yourself and firmly press your thighs and heels into the floor.
- Engage the muscles of your legs to root your legs down into the ground.
- Gently press your palms against the floor to elongate your back.
- Stretch the spine upwards right from the pelvis to the top of your head.
- Lift your chest up and slightly draw your shoulders back to broaden your collarbones.
- Maintain a straight gaze and take slow breaths.
- Hold Dandasana from 20 seconds to a minute depending on how long you feel comfortable.
Benefits of Daandasana
- This asana helps to strengthen the muscles on your back.
- It also helps to stretch the chest and the shoulders.
- With regular practice of this asana, your posture is sure to be improved.
- The abdomen is stretched and strengthened as well.
- It is known to cure sciatica and asthma.
- This asana helps to focus and calm the mind. When paired with proper breathing, it relieves stress and helps enhance concentration.
Precaution During Asana
- Any wrist or lower back injury