- daṇḍa = staff
- āsana = posture
Category:Seated / Neutral
From a seated position both legs are extended to the front. The torso does not lean backward. The weight of the body is positioned towards the front of the sitting bones and the pubis and tailbone are equidistant from the earth. Both thighs are pressed down against the floor and are rotated slightly towards each other. The inner groins are drawn up toward the sacrum. Feet are flexed and the toes are separated. The heels may come up off the earth. The ankles are pressed out through the heels. The shoulders are stacked in line with the hips. The arms are resting by the side body. The front torso is lengthened perpendicular to the earth, extending up through the crown of the head towards the sky while the sits bones are rooted down.
Strengthens the back muscles. Stretches the shoulders and chest. Improves posture.