There are asanas that look simple, but are actually much more challenging than you might think. Yoga Dandasana is one of them. The cane pose is one of the sitting postures that serves as the starting point for many asanas. They allow you to relax, have a powerful effect, and offer many other benefits. Below, you'll learn how Yoga Dandasana works, what you can achieve with it, and what you should pay attention to when performing it.
Yoga Dandasana - Long Seat or Stick Pose
Dandasana, the Cane Pose, is one of the symmetrical asanas. It is the starting position for all seated forward bends. You sit with your legs straight and raised upward. This strengthens the core muscles and stretches the back of your thighs. Essentially, the core muscles refer to all the muscles between the diaphragm and pelvis: the back, abdominal, hip, and pelvic floor muscles. Sitting in Cane Pose means that the entire body is maximally tensed.
How is Yoga Dandasana performed?
- Wear comfortable clothing, sit upright, and stretch both legs forward. Keep your toes slightly splayed. Keep your legs tensed and your thighs pressed into the mat. If your lower back hurts, keep your legs slightly bent.
- Your pelvis will shift slightly forward. Place your hands behind your body and gently press into the yoga mat . If your pelvis wants to tilt forward, you can also sit on a yoga block or blanket . Tuck your toes toward your shins while pressing your heels into the floor.
- Straighten your head and spine and imagine that you are a marionette and that someone is gently pulling you upwards using a string attached to your head.
- While sitting, stretch out. Pull your shoulder blades slightly together and hang your arms loosely at your sides. You can also support yourself with your hands on the floor. Despite your body tension, keep your gaze relaxed.
Yoga Dandasana variations for advanced practitioners
Once you feel confident performing the pose and can hold it for a few minutes, you can try different variations:
- Stick pose with legs raised: The legs remain raised while the heels press into the floor. This variation is also suitable for people with lower back problems.
- Stick pose with raised arms: Stretch your hands up to the sides of your head and gently press the palms of your hands together. Keep your head straight and gaze forward. If you pay close attention to yourself, you'll quickly notice how your body senses change.
What are the benefits of Yoga Dandasana?
Dandasana is a soothing exercise that helps you find yourself, calm down, and ground yourself in the midst of stressful everyday life. The energies from the earth flow directly into the body. Physically, this asana allows you to stretch and extend the back of your legs and the entire spine, strengthen your core, and tone your gluteal muscles. Practicing this pose will make it easier for you to maintain optimal posture while walking and keep your back straight. Furthermore, the sitting position can stimulate and activate digestion. People who suffer from sciatica report that regularly sitting in Dandasana yoga pose reduces pain. It is also said to be able to cure kidney and abdominal pain.
Summary
Yoga Dandasana, the most important starting position for seated asanas, can have many mental and physical benefits. You can return to this position whenever you feel your body needs realignment. The exercise can also be performed beautifully outdoors, for example, on a meadow or at the beach. The connection to the earth always reinforces the feeling of inner peace, recharging your batteries, and improving your well-being. In addition, the cane pose has a stretching and strengthening effect.
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