Staff (hold)
Dandasana
Yogaeasytimedno equipment
Seated L-shape: torso vertical on the sitting bones, legs straight and together along the floor with feet flexed and toes up, palms flat on the floor beside the hips with straight arms.
How to do it
- Sit on the floor with legs straight forward and together; backs of the legs rest on the floor.
- Flex the feet so toes point to the ceiling and heels reach forward; thighs firm, kneecaps up.
- Place the palms flat beside (or slightly behind) the hips, fingers pointing forward, arms straight.
- Sit tall on the sitting bones with the torso perpendicular to the floor, shoulders over hips, gaze forward.
Muscles worked
quadricipiti, addominali, femorali, lombari