The word yoga means to connect or unite. To connect with the self or divine self or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you perform all of these, it helps you to achieve enlightenment. Yoga asanas and pranayama can help to cure several health conditions and manage their symptoms.

There are different yoga asanas and each of them has its own benefits. One of them is Dandasana. Also known as the Stick Pose or the Staff Pose, this asana helps to strengthen the muscles of the lower back, abdomen and muscles in the pelvis. It is also beneficial for your overall posture. The name, Dandasana, is derived from the Sanskrit words ‘Danda’ which means ‘Staff’ or ‘Stick’ and ‘Asana’ which means ‘Posture’. When you perform this yoga pose, your body looks similar to that of a stick or staff and hence it is known as Dandasana. This asana is known to have several health benefits.

But first, take a look at how to perform the pose correctly.

Sit on the floor and stretch your legs in front of you, keeping your feet together.

Make sure that your back is straight.

Then stretch your legs and pint your feet upwards.

Press your hips while keeping your neck straight and then slowly stretch your back.

Make sure that your palms are facing the floor alongside your hips.

Take a deep breath, hold this position for a few seconds and then relax.

Dandasana engages the muscles in your back, thereby, helping you achieve better posture and reducing back pain. Maintaining an erect spine helps build strength and endurance in the muscles along the vertebral column.

Practising this asana regularly helps in aligning the spine correctly. This asana also makes you aware of the body’s alignment which can eventually help to correct poor posture habits and prevent issues related to slouching.

This pose requires you to keep your shoulder blades back and down which helps to stretch the chest muscles and open up the shoulders. This can relieve tension and improve flexibility

When you maintain this pose, it requires you to engage the core muscles which include the abdomen and pelvic floor. Strengthening these muscles can improve overall core stability and help in better movement and balance.

Sitting upright in this pose improves the functioning of the digestive organs. This posture can help in reducing bloating and helping in digestion by encouraging the proper alignment of the digestive tract.

The focus on alignment and breath control in this pose promotes mindfulness and relaxation. Practising this pose can reduce stress and anxiety by helping you achieve a meditative state.

When you’re seated with your legs extended, it helps to stretch the hip flexors. Over time, this can improve the flexibility and range of motion in the hips which is beneficial for physical activities and mobility.