Work on Your Upper Back with Staff Pose
About the pose/asana
Staff pose is the elementary seating position. The pose forms the basis of almost all other types of yoga poses that involve sitting on the floor. The pose can be difficult if one intends to thoroughly workout one’s thighs.
Benefits of pose/asana
The benefits of Staff pose are mainly related to improvement in posture. They include the following:
* One is able to stretch one’s chest and shoulders.
* It helps in improvement of alignment.
* It helps in the strengthening of back muscles.
* It helps in therapeutic treatment of sciatica.
* It helps in the strengthening of legs.
How to do Staff Pose or Dandasana?
Step 1: Sit on the floor with your legs stretched straight in front of you. Keep your torso in as straight and erect a manner as possible. Your spine should be in a slightly arched shape.
Step 2: While keeping your stomach in a relaxed position, flex your thigh muscles. Use them to lift the heels of your feet off the floor.
Step 3: While remaining in the position, try to elongate your spine. Feel energy moving from your lower back, up your shoulder and back again towards your lower back.
Step 4: Position your shoulders vertically on top of your hips. Keep your spine in an erect manner, just like a staff rooted vertically in to the ground.
Step 5: Try to remain in the position for as long as possible. The minimum time should be at least a minute.
Words of Caution
The pose is not meant to be performed when you are suffering from a lower back or wrist injury. If you are a beginner then you can slip easily into the pose by placing sand bags on your thighs. However, do not put weight beyond 10 lbs.
You can use a blanket as a prop in order to further increase your chances of doing it successfully. You can also use a wall for help, though not for support but for aligning your torso straight. In order to avoid a contact between lower back and the wall, you can place a soft piece of cloth in between them.
If performing this pose is proving to be difficult for you then you can begin with the pose Uttanasana (the Standing Forward Bend) and Adho Mukha Svanasana (the Downward Facing Dog). After you have completed the two of them, you will be able to do the Staff pose more easily. In order to keep your muscles engaged, you can move on to do the Bharadvajasana I (Bharadvajasana) and Purvottanasana (Upward Plank Pose) asanas.