Dandasana -
Staff or Stick Pose
"Danda" means "stick" in Sanskrit.
Sequence:
- Sit with the legs outstretched in front, feet hip-width apart.
- Straighten each leg, one at a time, and join the inner sides of your legs and feet.
- Place your hands on the floor alongside your hips, fingers pointing forward.
- Lengthen the calf muscles, and stretch your knees and toes.
- Keep your knees straight.
- Engage the thigh muscles and flex the feet. The heels may come up off the floor.
- Press your palms down to stretch your elbows and arms.
- Stack the shoulders directly on top of the hips.
- Lift your abdomen, freeing the diaphragm of tension.
- Breathe smoothly and naturally as you hold the pose.
- Hold the pose for 1 minute.
Note: Beginners may find it easier to separate their feet slightly, and should hold the pose for just 30 seconds.
Caution:
- Person having any spinal problem, weak wrists, heart ailment or high blood pressure should not perform this pose.
Benefits:
- Improves digestion.
- Tones the kidneys.
- Helps to prevent sciatic pain.
- Stretches and activates the muscles of the legs.
- Prevents tiredness in the feet by stretching the muscles of the feet.
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