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Danda Asana/ Stick Pose

“Danda” means “Stick”. Danda Asana aims at giving the right posture to the backbone. You sit up with legs stretched & joined together and hands by the side of body to have a good body posture.

Duration: 10 seconds to 1 minute.
Procedure
  • Sit straight with both legs stretched.
  • Keep your hands either crossed or by the sides or on the knees with palms down.
  • Keep the legs together.
  • Balance the weight of the body on both hips.
  • Keep the chin parallel to the floor and shoulders relaxed.

Benefits
Body
  • Posture correction.
  • Tones up the abdominal & thigh muscles.
  • Massages & tones the reproductive & excretory system.
  • Works on the pelvic region & strengthens the hip joints.
  • Tones up the prolapsed abdomen & prolapsed uterus.

Mind
  • Improves balance.
  • Makes the mental faculties alert.

Pranic
  • Activates the Samaan Vaayu & maintains Vyayan Vaayu & Apana Vaayu.
  • Checks the loss of prana through excretory & reproductive organs by balancing the Apana Vaayu.
  • Pushes prana in Sushmana, through natural Moolbandh I.e. anal lock.
  • Activates the Mooladhara Chakra & Swadishthana Chakra which gives a sense of balance & security to the performer.

Contraindications
  • Favorable to all.
Variations:
  • Sitting on chair by lifting the legs straight up against gravity & staying there. Keep the legs together by pressing the sides of thighs with hands.
  • Sitting by the back support with wall to keep spine straight.

Key points
  • Spinal cord in not buried under the seat muscles.
  • Thighs, knees, ankle & big toe together.
  • Back is not hunched, shoulder should be relaxed.
  • Weight is on the hip bone & not on muscles.

Asanas