Health Benefits Of Dandasana Yoga

Dandasana, or Staff Pose, is known as the mother of all seated postures, as it can be the foundation for other yoga asanas. Read on to discover the steps and benefits of Dandasana.
Explore Plans
Check health insurance plans with wellness benefits
Get Quote
3 min
17-November-2025

Dandasana, also known as Staff Pose, is a foundational seated yoga posture that helps improve posture, strengthen the core, and enhance spinal alignment. It is often considered the starting point for many other seated poses in yoga.

This simple yet effective pose is beneficial for strengthening back muscles, improving flexibility, and enhancing body awareness. Regular practice of Dandasana can help correct postural imbalances, reduce stiffness in the lower back, and improve overall balance and stability.

In addition to physical benefits, Dandasana also has mental and emotional benefits. It promotes relaxation, enhances focus, and prepares the mind for deeper meditation. For beginners and advanced practitioners alike, this pose is essential for developing core strength and better breathing control.

Let’s explore the importance, correct steps, benefits, and common mistakes associated with Dandasana to help you incorporate it into your daily routine effectively.

As you build your inner strength with poses like Dandasana, don’t forget to shield your outer world too.
Pair yoga with a comprehensive health insurance plan that supports preventive care, wellness checkups, and long-term peace of mind.

Explore health plans with wellness benefits

What is Dandasana yoga (staff pose)?

Dandasana (Staff Pose) is a seated posture in yoga that focuses on alignment, strength, and flexibility. It is often considered the foundation of all seated asanas, making it crucial for improving posture and core stability.

This asana strengthens the back, shoulders, and legs while improving spinal health. Since it requires maintaining an upright posture, it helps reduce slouching and promotes better sitting habits.

Practising Dandasana regularly can enhance concentration and mindfulness, as it requires you to stay present and maintain steady breathing. It is often recommended for individuals who spend long hours sitting, as it helps reduce lower back pain and stiffness.

In yoga sequences, Dandasana is used as a preparatory pose for Paschimottanasana (Seated Forward Bend), Ardha Matsyendrasana (Seated Twist), and other seated postures. Mastering this pose can significantly improve flexibility, balance, and endurance in yoga practice.

Pro Tip

Avail hospitalisation and treatment benefits with health insurance plans starting at just Rs. 15*/day.

End Uses

Health benefits Of Dandasana Yoga (staff pose)

Practising Dandasana offers several health benefits, including:

  • Improves posture: Helps maintain a straight spine and corrects postural imbalances.
  • Strengthens the core: Engages the abdominal muscles, improving core stability.
  • Enhances spinal flexibility: Promotes a healthy spine and reduces stiffness.
  • Improves digestion: Encourages proper abdominal function and prevents bloating.
  • Boosts blood circulation: Enhances circulation in the legs and lower body.
  • Reduces back pain: Relieves lower back tension caused by prolonged sitting.
  • Increases focus and concentration: Encourages mindfulness and improves mental clarity.
  • Prepares for advanced yoga postures: Acts as a foundational pose for seated asanas.
  • Boosts your respiratory system: Dandasana opens the chest and aligns the spine, promoting deeper breathing. It strengthens the lungs, improves oxygen intake, and supports overall respiratory health while helping reduce fatigue.
  • Helps regulate your blood pressure: This pose calms the mind, reduces stress, and supports steady breathing, helping maintain a healthy blood pressure range. Regular practice may lower hypertension risks and improve heart health.

Regular practice of Dandasana is ideal for individuals with desk jobs, students, and elderly individuals looking to improve flexibility and core strength.

How to perform Dandasana yoga step by step

Practicing Dandasana correctly is essential for maximising its benefits and avoiding strain. Follow these steps to perform the pose with proper alignment:

  • Sit on the floor with your legs extended straight in front of you. Ensure your feet are together and pointing upwards.
  • Keep your back straight and your spine aligned. Avoid slouching or leaning backward.
  • Place your palms beside your hips, fingers pointing forward. Press them into the floor for support.
  • Engage your thigh muscles and flex your feet to keep them active.
  • Roll your shoulders back and keep your chest open. Your neck should remain in a neutral position.
  • Breathe deeply and hold the posture for 30 to 60 seconds while maintaining steady breathing.
  • To release the pose, relax your legs and gently lower your arms.

Regular practice of this pose improves posture, strengthens the core, and prepares the body for more advanced seated yoga asanas.

Just like proper form prevents injury on the mat, the right health cover protects you off it.

  • Facing back pain, stiffness, or chronic fatigue?
  • Looking for yoga-integrated wellness plans or coverage for physiotherapy?

Explore health insurance plans with wellness benefits, preventive check-ups, and cashless treatment options—customized for your lifestyle.

Materials required for Dandasana yoga procedure

Dandasana is a simple seated posture that requires minimal setup. All you need is a yoga mat for comfort and stability. Beginners may use a folded blanket under the hips or a yoga strap around the feet to maintain alignment and ease into the posture.

Who can practice Dandasana yoga?

Dandasana is suitable for most people, especially:

  • Beginners starting their yoga journey
  • Individuals looking to improve posture and core strength
  • Those experiencing mild back stiffness
  • People wanting a preparatory pose for advanced asanas
  • Anyone seeking a calming, restorative practice (except those with severe back or leg pain)

Common mistakes to avoid in Dandasana yoga

To practice Dandasana effectively, avoid these common mistakes:

  • Slouching or rounding the back: Always keep your spine straight to maintain correct posture.
  • Tensing the shoulders: Relax your shoulders and avoid raising them toward your ears.
  • Locking the knees: Keep your knees engaged but not overly stiff to prevent strain.
  • Not engaging the core: Activate your abdominal muscles to support your lower back.
  • Holding the breath: Maintain steady, deep breathing throughout the pose.
  • Placing hands too far back: Keep hands close to your hips for proper support.

Focusing on proper alignment helps prevent injuries and maximises the benefits of this pose.

Just as poor posture leads to discomfort, ignoring preventive healthcare can lead to long-term health costs.
Stay protected with a health insurance plan that supports physiotherapy, spinal care, and wellness tracking.

Explore top-rated health plans

Duration of hold for Dandasana pose

For beginners, holding Dandasana for 20–30 seconds is sufficient to build awareness and posture. With regular practice, you can gradually extend the duration up to 1–2 minutes. Focus on steady breathing, straight alignment, and relaxed shoulders throughout the hold.

Who should avoid practicing Dandasana yoga

While Dandasana is a safe pose for most people, it may not be suitable for:

  • Individuals with severe lower back pain: This pose may cause discomfort if the back is weak or injured.
  • Those with wrist or arm injuries: Pressing hands into the floor can strain the wrists.
  • People with herniated discs: The extended seated position may aggravate spinal issues.
  • Pregnant women in the later stages: Sitting upright for long periods may cause discomfort.
  • Individuals with sciatica: Extended legs can worsen sciatic nerve pain.

If you have any medical conditions, consult a yoga instructor or healthcare professional before practising Dandasana.

Yoga is preventive, but your health plan should be, too. Whether it’s physiotherapy support, chronic pain management, or prenatal care—having the right insurance ensures you can focus on recovery, not expenses.

Check health insurance plans with wellness and physiotherapy cover

Best yoga poses to pair with Dandasana for maximum benefits

Combining Dandasana with other yoga poses can enhance its benefits. Some complementary poses include:

  • Paschimottanasana (Seated forward bend) – Deepens hamstring stretch and improves flexibility.
  • Baddha Konasana (Butterfly pose) – Opens the hips and improves lower body circulation.
  • Bhujangasana (Cobra pose) –Bhujangasana strengthens the spine and improves back flexibility, making it an effective yoga pose for posture and spinal health.
  • Setu Bandhasana (Bridge pose) – Strengthens the back and relieves tension.
  • Ardha Matsyendrasana (Half spinal twist) – Enhances spinal mobility and digestion.

Practising these poses along with Dandasana helps improve posture, spinal health, and overall flexibility.

Conclusion

Dandasana is a fundamental yoga pose that plays a crucial role in improving posture, strengthening the core, and enhancing spinal alignment. It is a simple yet powerful pose suitable for individuals of all fitness levels.

Regular practice of Dandasana can help prevent back pain, improve flexibility, and support better breathing. It is also an excellent preparatory pose for more advanced yoga postures.

By maintaining proper alignment, avoiding common mistakes, and pairing Dandasana with other beneficial poses, you can maximise its effects and experience greater physical and mental well-being. Whether you are a beginner or an experienced practitioner, integrating Dandasana into your routine can enhance your overall yoga practice.

Looking for the right health insurance shouldn’t feel overwhelming. That’s where Bajaj Finance Insurance Mall steps in.

 We’ve partnered with top insurers across India to bring you a wide range of health insurance plans—designed to suit different budgets, life stages, and health priorities.

With our easy-to-use platform, you can:

  • Compare multiple policies side-by-side
  • Filter plans by features, premiums, or coverage
  • Make an informed, no-pressure decision—100% online

Whether you need family cover, maternity benefits, or chronic illness protection, Bajaj Finserv helps you choose confidently and buy conveniently.

Explore Health Insurance Plans Now

Also Read

Health Benefits of Bhujangasana

Health Benefits of Tadasana

Benefits of Sarvangasana

Frequently asked questions

What are the key benefits of Dandasana Yoga?
Dandasana strengthens the spine, improves posture, and enhances core stability. It also boosts blood circulation, reduces back pain, and increases flexibility in the legs. Regular practice helps in better breathing control and prepares the body for advanced yoga poses.

Can beginners practice Dandasana Yoga easily?
Yes, beginners can practice Dandasana easily as it is a foundational seated yoga pose. Maintaining a straight spine and engaging the core are essential. If flexibility is a challenge, sitting on a cushion or bending the knees slightly can help.

How long should I hold the Dandasana Yoga pose?
Hold Dandasana for 30 to 60 seconds while maintaining steady breathing. Advanced practitioners can extend the duration up to two minutes. Regular practice improves endurance and spinal strength, making it easier to hold the pose for longer.

Is Dandasana Yoga beneficial for back pain?
Yes, Dandasana helps relieve mild back pain by strengthening the lower back and improving posture. It reduces stiffness and promotes spinal alignment. However, people with severe back conditions should consult a professional before practicing.

What is the procedure of Dandasana?

Dandasana (Staff Pose) is a foundational seated yoga posture. Here’s how to do it:

  • Sit on the floor with your legs extended straight in front of you.
  • Keep your spine tall and aligned, shoulders relaxed but not slouched.
  • Place your palms on the floor beside your hips with fingers pointing forward.
  • Engage your thigh muscles and flex your feet (toes pointing upward).
  • Hold the position while breathing normally, keeping the core active.
Who should not do Dandasana?


Avoid or modify Dandasana if you:

  1. Have a recent lower back injury or chronic spinal issues
  2. Suffer from wrist pain or carpal tunnel syndrome
  3. Experience severe sciatica (consult a yoga expert before practising)
What is the English name of Dandasana?

The English name of Dandasana is Staff Pose, as the body resembles a straight staff or stick when held in correct alignment.

What is another name for Dandasana?

Another name for Dandasana is the Staff Pose. In Sanskrit, “Danda” means staff or stick, symbolising a straight spine like a rod. This foundational seated posture prepares the body for advanced yoga asanas and promotes balance and alignment.

What is another name for Dandasana?

Another name for Dandasana is the Staff Pose. In Sanskrit, “Danda” means staff or stick, symbolising a straight spine like a rod. This foundational seated posture prepares the body for advanced yoga asanas and promotes balance and alignment.

Show More Show Less

Bajaj Finserv App for all your financial needs and goals

Trusted by 50 million+ customers in India, Bajaj Finserv App is a one-stop solution for all your financial needs and goals.

You can use the Bajaj Finserv App to:

Apply for loans online, such as Instant Personal Loan, Home Loan, Business Loan, Gold Loan, and more.

  • Explore and apply for co-branded credit cards online.
  • Invest in fixed deposits and mutual funds on the app.
  • Choose from multiple insurance for your health, motor and even pocket insurance, from various insurance providers.
  • Pay and manage your bills and recharges using the BBPS platform. Use Bajaj Pay and Bajaj Wallet for quick and simple money transfers and transactions.
  • Apply for Insta EMI Card and get a pre-approved limit on the app. Explore over 1 million products on the app that can be purchased from a partner store on Easy EMIs.
  • Shop from over 100+ brand partners that offer a diverse range of products and services.
  • Use specialised tools like EMI calculators, SIP Calculators
  • Check your credit score, download loan statements, and even get quick customer support—all on the app.
Download the Bajaj Finserv App today and experience the convenience of managing your finances on one app.

Do more with the Bajaj Finserv App!

UPI, Wallet, Loans, Investments, Cards, Shopping and more

GET THE APP

Disclaimer

*T&C Apply. Bajaj Finance Limited (‘BFL’) is a registered corporate agent of third party insurance products of Bajaj Life Insurance Limited (Formerly known as Bajaj Allianz Life Insurance Company Limited), HDFC Life Insurance Company Limited, Life Insurance Corporation of India (LIC), Bajaj General Insurance Limited(Formerly known as Bajaj Allianz General Insurance Company Limited), SBI General Insurance Company Limited, ACKO General Insurance Company Limited, HDFC ERGO General Insurance Company, TATA AIG General Insurance Company Limited, ICICI Lombard General Insurance Company Limited, New India Assurance Limited, Chola MS General Insurance Company Limited, Zurich Kotak General Insurance Company Limited, Star Health & Allied Insurance Company Limited, Care Health Insurance Company Limited, Niva Bupa Health Insurance Company Limited, Aditya Birla Health Insurance Company Limited and Manipal Cigna Health Insurance Company Limited under the IRDAI composite registration number CA0101. Please note that, BFL does not underwrite the risk or act as an insurer. Your purchase of an insurance product is purely on a voluntary basis after your exercise of an independent due diligence on the suitability, viability of any insurance product. Any decision to purchase insurance product is solely at your own risk and responsibility and BFL shall not be liable for any loss or damage that any person may suffer, whether directly or indirectly. For more details on risk factors, terms and conditions and exclusions please read the product sales brochure & policy wordings carefully before concluding a sale. Tax benefits applicable if any, will be as per the prevailing tax laws. Tax laws are subject to change. BFL does NOT provide Tax/Investment advisory services. Please consult your advisors before proceeding to purchase an insurance product. Visitors are hereby informed that their information submitted on the website may also be shared with insurers. BFL is also distributor of other third party products from Assistance service providers such as CPP Assistance Services Private Limited, Bajaj Finserv Health Limited. etc. All product information such as premium, benefits, exclusions, value added services etc. are authentic and solely based on the information received from the respective Insurance company or the respective Assistance provider company.

Note- While we have made all the efforts and taken utmost care in gathering precise information about the products, features, benefits etc. However, BFL cannot be held liable for any direct or indirect damage/loss. We request our customers to conduct their research about these products and refer to the respective products sales brochure and policy/membership wordings before concluding sales.