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Posted by on Jan 13, 2017

21-Day Back to the Mat Challenge: Day Fifteen. Staff Pose.

21-Day Back to the Mat Challenge: Day Fifteen. Staff Pose.

Welcome to Day Fifteen. Staff Pose, Dandasana.

Dandasana is one of the great underrated yoga postures. It can be a big power pose or it can be an introspective, meditative pose, depending upon your approach. For our 21-Day practice, let’s go for power. Dandasana is such a regal pose.

  • Take a seat with your legs straight out in front of you on the mat
  • If it is difficult to maintain the natural curve in your low back in this posture, sit up on some height – use a folded blanket or a yoga block
  • If your hamstrings are tight, keep a very slight bend in your knees
  • Keep your toes activated
  • Tilt your pelvis slightly forward
  • Firm your thighs and press them into the floor (rotating your inner thighs slightly inward and down toward the mat)
  • Engage and lift your abdominal muscles
  • Lengthen your torso (perpendicular to the floor)
  • Keep your shoulders down, away from your ears
  • Reach out through your arms at your sides
  • Place palms, or fingertips, on the floor
  • Lengthen through the crown of your head, tucking your chin slightly while keeping all sides of your neck equally long
  • Breathe and be regal

Enjoy the sequence we’ve shared to date, after several breaths in Downward-Facing Dog at the end of yesterday’s practice, lower down to Dandasana. Savasana.

Here is today’s complete practice:

  • Take a comfortable seat
  • Close your eyes, Bring your attention inward
  • Inhale, lengthen the spine, Exhale, keep that length
  • Notice deeply
  • Continue in this way for 10 or 20 breaths
  • Open your eyes and move to a kneeling position (sit back on your heels)
  • Perform Kapalabhati for 20-50 breaths, Repeat (as you like)
  • Come to Child’s pose, enjoy the effects of Kapalabhati
  • Come up to Table, then move with breath:  Table > Down Dog > Table > Child’s Pose…
    Repeat Five times (or as many or few times as you like)
  • Balancing Table (both sides)
  • Lower arm/leg back to Table
  • Exhale as you Push back to Downward Facing Dog
  • Inhale, Step forward to Standing Forward Fold
  • Exhale here
  • Inhale up to Tadasana, Mountain Pose
  • Sun Salutation (both sides)
  • Tadasana
  • Close your eyes, bring your hands together in Prayer Pose, Anjali Mudra, at the center of your chest
  • Breathe
  • Uttanasana, Standing Forward Fold
  • Sun Breaths
  • Step back to Downward Facing Dog
  • Lunge (right foot back)
  • Runner’s Stretch over left leg
  • Lunge (left foot back)
  • Runner’s Stretch right leg
  • Step back to Downward-Facing Dog
  • Lower down to Child’s Pose
  • Step to Tadasana at the front of your mat
  • Vira II (both sides)
  • Tadasana
  • Pyramid (both sides)
  • Step back to Tadasana
  • Revolved Twist (both sides)
  • Step back to Downward-Facing Dog
  • Lower down to Dandasana
  • Lie back into Savasana