Dandasana - Staff or Stick Pose

"Danda" means "stick" in Sanskrit.

Sequence:

1. Sit with the legs outstretched in front, feet hip-width apart.
2. Straighten each leg, one at a time, and join the inner sides of your legs and feet.
3. Place your hands on the floor alongside your hips, fingers pointing forward.
4. Lengthen the calf muscles, and stretch your knees and toes.
5. Keep your knees straight.
6. Engage the thigh muscles and flex the feet. The heels may come up off the floor.
7. Press your palms down to stretch your elbows and arms.
8. Stack the shoulders directly on top of the hips.
9. Lift your abdomen, freeing the diaphragm of tension.
10. Breathe smoothly and naturally as you hold the pose.
11. 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.