If you were to take a peek into one of my classes around 10 minutes in, you are likely to find everyone sat on the floor with their legs outstretched not moving. You would be forgiven for questioning how this can be beneficial; where is the stretching, where is the yoga?!

Staff Pose or Dandasana is a foundational posture, often overlooked for its simplicity. However its benefits include strengthening numerous muscle groups, enhancing breath control and engaging the often neglected pelvic floor.

So let’s take a closer look at what’s happening in this class of people sitting still. With our body upright, legs extended and feet flexed towards the ceiling, we are in a forward bend from the hips and getting a controlled stretch down the back of the legs into the heels. Our palms are resting lightly on the floor beside the hips with no weight taken by the hands.

That’s the basic shape, now comes the work. Still pressing gently into the heels we begin to draw the legs together, pressing calves and thighs inwards, engaging right the way from the feet up into the pelvis. Sink your weight down into to your sitting bones, this is your base. From here lengthen up through your spine. If you aren’t sure if you are straight you can start off against a wall.

Now we are bringing the upper body into line. Shoulders are soft, the head is centred. As you sit tall with the spine straight, the abdominals, back muscles, and pelvic floor are activated to support the elongation of the spine. Regular practice helps tone these muscles, leading to improved posture and stability in everyday activities.

Now let’s add more attention to the pelvic floor; a group of muscles located at the base of the pelvis, playing a crucial role in supporting the organs. As you press firmly through the sit bones and draw the lower belly in, you activate the pelvic floor, ask your health practitioner or fitness instructor how to strengthen this action further. This is not just for women, we all have a pelvic floor and need to keep it strong to help prevent incontinence and improve sexual functions.

All of this attention on your body position and the sensations you feel offers a perfect anchor to keep your mind focused especially if you struggle to sit still to meditate.

One more thing, it wouldn’t be yoga without awareness of the flow of your breath. As you hold the pose, focus on inhaling deeply, expanding the chest and abdomen, and exhaling fully. Conscious breathing will enhance relaxation, helping you hold for longer and leaving you feeling rejuvenated and centred.

In this bustling world Dandasana offers a place where we can reconnect with ourselves and cultivate mindfulness. It also prepares your body for more advanced yoga poses building strength, flexibility, and awareness.

While Dandasana translates to ‘Staff Pose’, implying a posture of stillness and stability akin to holding or being a staff, its benefits extend far beyond just sitting. So, if you do happen to see someone in staff pose or practise it yourself, remember you are engaging in a practice that nurtures your whole self; body, mind, and spirit.

This article was written for The Sherborne Times and can be found in the April 2024 edition