Dandasana (Stick pose)

Beginner Yoga 3 minutes 9 calories

Sitting position with legs stretched out in front of you, spine erect, and hands resting on the floor next to your hips, creating a straight line from head to toe.

Media

Instructions

Sit on the floor on a mat, with legs stretched forward, together but not stiff.

Slightly press the buttocks backward to root the ischi well into the ground.

Stretch your spine upward, as if your head wants to touch the ceiling.

Keep your chin parallel to the floor and your neck in line with the column.

Keeping your legs active, place your feet in a hammer position.

Lightly press your thighs and calves to the floor, without forcing.

Involve the quadriceps to lift the kneecaps and protect the knees.

Rest your hands on the floor next to your hips, fingers pointing forward.

Arms extended, but not stiff.

Use hands to push down slightly so that chest is lifted and opened.

Hold the position with calm, deep breathing

Exercise Details

Repetitions

2/3 reps

Hold Time

60 seconds

Breathing

Slow, deep breathing, expanding the rib cage and lengthening the spine with each inhalation.

Important Warnings

People with stiffness in the posterior thigh muscles:

People with short posterior muscles may have difficulty sitting with an upright spine and outstretched legs. It is recommended to sit on a pillow, yoga block or folded blanket. In some cases, bend the knees slightly to avoid excessive tension

People with lumbar weakness or back kyphosis:

In individuals with weak or curved backs, it may be strenuous to maintain correct posture. It is recommended to lean against a wall with a well-aligned back and use lumbar support (e.g., pillow or rolled up towel)

People with neck pain or neck strain:

If the head is not properly aligned, it can cause neck compressions. It is recommended to keep the chin slightly tucked in with the neck extended and avoid pushing the head forward or up.

People with hip or knee problems:

If there is joint stiffness or pain, keeping the legs straight can be difficult. It is recommended to bend the knees slightly and place a small roll under the knees to relieve tension.