About Dandasana

Dandasana is the seated equivalent of Tadasana, teaching upright posture without slouching.

How to Perform Dandasana

1. Sit on floor with legs straight forward.
2. Flex feet and press thighs gently into mat.
3. Place palms flat beside hips, fingers forward.
4. Press through palms and sit bones to lift chest and lengthen spine.
5. Hold for 5-10 conscious breaths.

Key Benefits

• Strengthens back and core muscles.
• Improves seated posture.
• Stretches shoulders and chest.

Breathing Guidance

Breathe evenly into chest and abdomen while staying tall.

Precautions & Safety

Sit on the edge of a folded blanket if lower back rounds.

Tips for Beginners

Elevating the hips on a blanket frees the pelvis to sit upright.