Staff Pose (Dandasana): How to Practise This Foundational Seated Pose in 3 Easy Steps

November 20, 2025

Staff Pose, known as Dandasana in Sanskrit, is a fundamental seated yoga pose used to strengthen the core, improve posture and support safe alignment in many other seated forward bends. It teaches you how to sit upright with stability, making it a valuable pose in both home practice and workplace yoga sessions.

Staff Pose is often used as a starting point for learning how to lengthen the spine, open the chest and engage the legs with intention. Although it appears simple, it requires focus, strength and awareness to maintain an active, upright position.

You should avoid practising Staff Pose if you have recently had surgery or if sitting on the floor causes discomfort in the lower back or hips. Beginners can sit on a folded blanket to help lift the hips and maintain better alignment.

Watch the Staff Pose video tutorial

If you prefer learning visually, you can follow my guided Staff Pose video where I demonstrate proper alignment, hand placement and how to engage the legs and core safely.

Watch the full tutorial here:

How to Practise Staff Pose in 3 Easy Steps

Start seated on the floor with your legs extended straight out in front of you. Flex your toes towards you and lengthen through the spine. Sit tall, with your chest open and shoulders relaxed.
Place your hands on the floor beside your hips and straighten your arms. Press gently through your palms as you lift through the chest, keeping your legs active and your spine long.
To exit the pose, release your arms and gently shake out your legs to relax the muscles.

Variation: Staff Pose Using a Chair

If sitting on the floor is challenging, practise this pose seated on a chair. Lift your legs straight out in front of you, hold the sides of the chair for support and keep your back upright against the seat. This variation helps develop core strength and alignment without strain.

Common Questions About Staff Pose (People Also Ask)

Is Staff Pose good for beginners?

Yes. It helps build core strength and teaches safe seated alignment.

Should Staff Pose feel difficult?

It can be challenging because it requires active engagement in the legs and core. Sitting on a blanket can make it more accessible.

What is Staff Pose good for?

It improves posture, strengthens the spine and prepares the body for forward bends.

How can I modify Staff Pose?

Sit on a cushion or use a chair variation to support your lower back and hips.

Preparatory Poses