Primary Series (Yoga Chikitsa)


daṇḍasubstantive masculinestick, staff
āsanasubstantive neuterseat, posture

This pose comes directly following downward facing dog at the end of a vinyasa.

Vinyāsa 7 – Inhale. Exhale. Inhale. 5 breaths: 
Inhaling from downward dog, slide the legs through between the arms and balance on your hands.  Exhale and slowly lower yourself to the ground.

Inhale and stretch the legs out in front of you. Root your hands firmly into the ground as you lengthen the spine upwards. Stay here til the fifth exhale.

Note: Tilt your pelvis forward, in front of the sitting bones.  Depending on your flexibility, bending your knees could be helpful at first. The grounding of the hands into the floor will facilitate lengthening the spine. Isometrically press the heels of the hands backwards to activate the back extensors even further. 

The flow continues directly into the next posture, (this is greyed out, the description is found on the following page.

Effect: The Staff pose (daṇḍāsana) stretches the backs of the legs and strengthens the back muscles. The active support of the hands addresses the serratus muscles (M. Serratus anterior). This muscle is essential for healthy shoulders and to execute intense arm balances. 

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