Activity
Dandasana (Staff Pose)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Dandasana (Staff Pose)
Learning Outcomes
Students will learn to sit with a perfectly straight and elongated spine.
Students will strengthen the core muscles that support upright posture.
Students will understand the foundational alignment for all seated poses.
Description Of Activity
Starting Position: Sit on your mat with your legs extended straight out in front of you.
Legs and Feet: Keep your legs active and straight. Flex your feet, drawing your toes back towards your shins, so your heels press away from you. Your inner thighs should be engaged.
Spinal Alignment: Sit tall, lengthening your spine from your tailbone to the crown of your head. Imagine your spine growing longer with each inhale. Avoid slouching or arching your lower back excessively.
Hand Placement: Place your hands on the floor beside your hips, fingers pointing forward or slightly to the sides. Press your palms or fingertips into the floor to help lift your torso and maintain a straight spine.
Shoulders and Chest: Draw your shoulder blades down your back and slightly towards each other, opening your chest. Keep your shoulders relaxed, not hunched.
Gaze and Breath: Gaze straight ahead. Breathe smoothly and evenly, focusing on maintaining the length in your spine.
Hold: Hold the pose for 30 seconds to 1 minute, focusing on the engagement of your legs and the uprightness of your spine.
Release: Relax your legs and hands.
Equipment/Material Required