Gomasana
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Staff Pose
SeatedPrenatal

Staff Pose

Dandasana

The seated equivalent of Mountain Pose, with legs extended straight ahead and spine erect. It is the foundational position for all seated poses.

  • ·Strengthens back and core
  • ·Improves posture
  • ·Stretches chest and shoulders
Videos containing this pose

Instructions

  1. 1Sit on the floor with both legs extended straight in front of you, inner ankles together and feet firmly flexed.
  2. 2Place your hands flat on the floor beside your hips, fingers pointing forward, and press down to lift and lengthen the spine.
  3. 3Engage the quadriceps to press the backs of the thighs toward the floor, without locking the knees aggressively.
  4. 4Draw the lower belly gently inward and upward to support the lumbar curve without over-arching.
  5. 5Stack the shoulders directly over the hips, broaden the collarbones, and release any tension in the jaw and face.
  6. 6Hold for 5–10 breaths, maintaining active legs and a tall spine throughout.

Contraindications & precautions

  • ⚠Tight hamstrings causing posterior pelvic tilt — sitting on a folded blanket tilts the pelvis forward and allows the spine to straighten without strain.
  • ⚠Wrist pain or carpal tunnel syndrome — bearing weight on the hands amplifies compression; use fists or forearm blocks as a modification.
  • ⚠Lower back injury — actively maintaining an upright spine can fatigue the erector muscles quickly; shorten the hold and support the back with a wall if needed.