Introduction
While Dandasana in classical yoga refers to the Staff Pose (seated, legs extended forward), in modern practice the name is often used interchangeably with Plank Pose, also called Kumbhakasana. This posture is a fundamental core-strengthening asana that builds stability, stamina, and balance throughout the body.
How to Practice
- Begin in a tabletop position (hands and knees on the mat)
- Step both feet back, straightening the legs, and balance on the balls of your feet
- Keep your wrists aligned under the shoulders, arms strong, and fingers spread wide
- Engage the core by pulling the navel slightly inward
- Maintain the body in a straight line from head to heels (avoid sagging or lifting the hips too high)
- Gaze slightly ahead of your fingertips
- Hold for 20–60 seconds, breathing deeply. Gradually increase duration as strength improves
Benefits
Physical Benefits:
- Strengthens the core, shoulders, arms, and legs
- Improves posture and spinal stability
- Tones abdominal and back muscles
- Increases endurance and prepares the body for more advanced asanas
Therapeutic Benefits:
- Supports lower back health by building a strong core
- Enhances focus and concentration due to the balancing effort
- Boosts metabolism and stamina
Contraindications
Avoid or modify if you have:
- Wrist, shoulder, or elbow injuries
- Severe lower back pain or spinal disorders
- High blood pressure or cardiovascular strain (avoid long holds)
- Pregnancy (especially in later trimesters)
