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Dandasana
Staff Pose
Seated posture practice Best used study break.
Photo: Jemasty, CC BY-SA 3.0, via Wikimedia Commons Source and licence
Prepare your seat Sit on a firm surface or folded blanket so the pelvis feels stable and comfortable.
Set your legs Arrange the legs as required for the pose without forcing the knees, ankles, or hips.
Ground the sitting bones Distribute your weight evenly and avoid collapsing to one side.
Lengthen the spine Lift through the crown of the head while keeping the ribs and lower back relaxed.
Move into the pose Sit tall with legs active. Keep the movement smooth and within a comfortable range.
Relax unnecessary tension Soften the jaw, shoulders, hands, and face while maintaining gentle postural support.
Breathe steadily Breathe slowly and naturally Avoid holding the breath.
Release slowly Come out of the pose gradually and return to a neutral seated position before changing sides or standing.
Avoid forcing range or holding the breath.
Use a folded blanket if needed.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.