1.- Dandasana: What is it?
Dandasana is a simple sitting posture with the legs stretched out in front of the body and the spine erect. In Sanskrit “Danda” means “stick” or “staff” and “asana” which means “posture” or “seat”.
This posture requires a lot of awareness and presence to be able to maintain it. This well performed Asana keeps you focused and facilitates relaxation.
Dandasana prepares the body and mind for other postures that are performed seated; It is also used between different Asanas to raise awareness of its effect.
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2.- Dandasana: Everything you need to know about the asana
It is called Dandasana, because it is similar to the staff carried by Indian renunciates who have achieved the title of Swami danda. The spinal column represents the staff. Dandasana is considered the ideal asana to promote strength and fitness, and supports us on our own spiritual journey.
Dandasana is an essential Asana, and as such forms the foundation for all other seated poses. It can induce a state of meditation, thanks to the fact that it helps control thoughts.
This posture helps you to close and open the three bandhas or “locks” of the body. If you simultaneously perform mula bandha, uddiyana bandha, and jalandhara bandha in dandasana, you are performing maha bandha, or the “big lock,” which enhances the experience and improves the outcome of the Asana.
There are variants of Dandasana, the more advanced ones include ubhaya padangusthasana and utpluti dandasana.
3.- Dandasana enhances the Muladhara chakra
Yoga is useful to open the Chakras, and helps us achieve inner peace and harmony. The Chakras are glands that can be identified in our body, and they affect our energetic and subtle body.
Stimulating the Chakras will provide us with a better physical and mental experience, better behavior towards everything around us and towards ourselves.
“Muladhara Chakra is the Chakra that opens and allows us to connect to the inexhaustible source of vital energy. In this center rests the Kundalini serpent, which once awakened, transforms us physically, mentally and spiritually”
Enmanuel Torras Mata
The first Chakra is Muladhara, associated with the Earth element and the color red. The first Chakra Muladhara is where Kundalini dwells, which is considered the source of vital energy and once it is awakened, it rises up our spine. The stimulation of Muladhara gives us security, inner peace, giving solidity to our lives.
4.- Benefits of your practice
Dandasana brings great benefits for your health, physical and mental. These are the benefits of Dandasana, better known as the staff pose:
Improve posture.
Strengthens the back muscles.
Scoliosis prevention.
It serves to stretch the shoulders and torso.
Physical and mental relaxation
The main benefit of this Asana is the reason why it is one of the most important Yoga postures: From Dandasana you can do numerous postures. Thus the benefits of the Staff Posture are actually multiplied, thanks to the sum of the effects of the different Asanas performed.
5.- precautions to take
Precautions should always be taken, but Dandasana does not require any special precautions. Obviously, if you have back pain, go to a doctor and ask if you can practice Yoga.
If you have any injury or pain in your wrists, do not use your hands to propel yourself. Otherwise, Dandasana poses no danger.
The Dandasana provides great benefits for your health, physical and mental.
It is very interesting that you have a teacher who guides you to clarify whether in the practice of this Asana in case you do something wrong. Although this posture is simple to perform, a guide is important so that the execution is perfect. Frequent errors are:
Do not raise your head and/or keep it straight with your eyes looking forward.
Have your hands forward, which causes your shoulders to move forward as well
Performing Dandasana with help can also improve your technique, as your teacher will see right away if you round your back, allowing you to support your back against a wall.