Staff Yoga Pose
overview

Thunderbolt Yoga Pose is a seated pose that targets the quads and knees and is ideal for yogis and yoginis of all levels.

muladhara – the root chakra
related poses
How To Do Staff Yoga Pose
  1. Begin by sitting on the floor with your legs together, extended in front of you.
  2. Press your hands palm down into the ground on either side of your hips.
  3. Keep your back straight, your weight distributed equally between your sitting bones and your legs pressed to the floor. Do not lean back; sit toward the front of your sitting bones.
  4. Be sure to keep the legs active, extending them and pushing out through the heels while pressing the thighs into the floor. Sit tall, but keep your stomach muscles relaxed. Roll the thighs inward slightly.
  5. Hold this pose for 60 seconds.
Notes
  • Breathe deeply through each step.
  • This pose may seem easy, but avoid becoming careless with it. This pose is the foundation of a number of other poses so it is important to consistently do it right.
  • If you have a history of lower-back injuries, consult an instructor or doctor before attempting.
  • Sitting in a straight right angle for long periods of time can be contradictory to the benefits of the pose. If you feel any pain the back or hips, come out of the pose immediately.
Tips
Sit on a folded towel or blanket if you find the pose uncomfortable.
Brace your back against a wall if you have trouble keeping it straight.
Stretches & Strengthens

All Muscles: Chest, shoulders, back
Target Muscles: Chest, shoulders

Health Benefits of Staff Yoga Pose
  • Improves posture.
  • May relieve symptoms of sciatica.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Dandasana

(dahn-DAH-sah-nah)

danda: rod, stick, being a staff
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?