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Easy methods to Do Workers Pose (Dandasana) in Yoga

Verywell / Ben Goldstein

Targets: Hamistrings, calves

Degree: Newbie

Workers Pose (Dandasana) provides you the fundamental alignment used for many different seated yoga poses. Consider it as a seated model of Mountain Pose (Tadasana), which is the premise for standing poses. An important a part of this pose is discovering your backbone in an upright place that’s sustainable. This may increasingly imply sitting up on a blanket or two. In a typical yoga observe, Workers Pose leads right into a Ahead Bend.


Workers Pose stretches the hamstrings and calves and improves spinal consciousness. In the event you run or play sports activities which have plenty of working, it’s probably that you’ve got tight hamstrings and calves. This pose may also help restore some flexibility and it could allow you to enhance your posture. Additionally it is a pose which may assist while you really feel sciatica ache, though you need to keep away from following it with Ahead Bend.

Step-by-Step Directions

  1. Sit together with your legs prolonged straight in entrance of you.
  2. You need to be sitting in your sit bones as a lot as potential. To that finish, grab the flesh of every buttock and transfer it out of the way in which. This ends in a way more grounded feeling.
  3. Interact your thigh muscle mass and flex each toes. Your heels might come up off the ground, however do your finest to maintain them rooted on the mat for engagement. Bend on the knees if wanted.
  4. Stack the shoulders straight on prime of the hips. Launch your shoulders away out of your ears.
  5. The perfect model of the pose has the arms straight and the palms flat on the ground on both aspect of your hips to assist your backbone. Nevertheless, arm lengths fluctuate so there’s some discretion to bend your arms barely or shift the position of your palms.
  6. Inhale to elongate your backbone.
  7. Attempt to keep for 5 deep breaths with the legs absolutely energetic.

Frequent Errors

Leg Place

Don’t enable your legs to rotate outward, they need to be straight in line in entrance of you.

Rounded or Flat Again

Do not let your decrease again collapse or spherical, you need to keep the pure lumbar curve you get when you’re elongating your backbone out of your hips to the highest of your head. Apply Workers Pose together with your again towards a wall and solely your shoulder blades and sacrum touching the wall, not your decrease again. Tight hamstrings can contribute to rounding your again, so Workers Pose shall be simpler to realize as you construct hamstring flexibility.

Modifications and Variations

Want a Modification?

Sitting flat on the ground together with your legs outstretched might appear to be the best factor on the earth, however while you attempt it, it’s possible you’ll change your thoughts. Actually, many individuals discover this place profoundly uncomfortable. Props may also help.

  • If it is arduous for you to sit up and you discover you might have a rounded again, place a folded blanket beneath your seat. Elevating the hips actually helps right here.
  • Use blocks beneath your fingers in case your palms do not contact the bottom.
  • Invite the legs to softly bend for those who discover it difficult to straighten the legs or troublesome to elongate your backbone. 

Up for a Problem?

  • Take this pose right into a Ahead Bend (Paschimottanasana). 
  • Problem your self to remain for 10 breaths with the legs absolutely engaged the entire time.

Security and Precautions

Keep away from Workers Pose you probably have an harm to your wrist or again. In the event you really feel any ache throughout the pose, again out of the pose.

Attempt It Out

Incorporate this transfer and comparable ones into certainly one of these fashionable exercises:

  • Yoga Stretches for Sciatica
  • Should-Know Yoga Poses for Novices
  • Easy Yoga Stretching and Strengthening Sequence

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