Staff pose: 5 benefits of dandasana and how to do it

Dandasana is often known as workers pose. The identify “Dandasana ” is derived from Sanskrit, and combines the phrases “Dand,” which suggests workers or rod, and “asana,” which suggests seat or posture. This pose is a part of the standard ‘Hatha Yoga’ and is taken into account the bottom pose for all of the variations. This easy seated pose is usually adopted after an intense follow session of different yoga poses to assist launch pressure within the hips and leg muscle tissues. It additionally helps to extend power and suppleness. It comes with loads of different well being advantages and right here’s how you are able to do the workers pose or dandasana correctly.

What are the advantages of dandasana or workers pose?

1. Retains stress at bay

Yoga has an efficient position in lowering stress, anxiousness, and despair, based on a examine within the Worldwide Journal of Preventive Drugs. Incorporating workers pose into your day by day routine, could aid you handle stress. It might enhance consciousness, psychological readability, peace of thoughts, and power. Nevertheless, additional analysis is required to find out whether or not dandasana might help to handle stress.

Yoga for stress aid: Do this 5-minute yoga move day by day for the final word leisure

2. Improves flexibility and power

“The principle objective of dandasana is to deliver the torso perpendicular to the ground. For this, you require power across the hips to help the again, which is able to aid you get toned muscle tissues across the hips and pelvis. This pose additionally helps to stretch the hamstrings and backs of the knees. So, in case you are trying to enhance flexibility and power, together with workers pose may be useful,” says Dr Hansaji Jayadeva Yogendra.

3. Helps to regulate blood stress

As per a examine revealed within the Worldwide Journal of Yoga, the common follow of yoga might help to regulate blood stress (BP) with out taking any treatment. Thus, together with dandasana in your health routine might help to regulate BP. Nevertheless, extra analysis is required to indicate that workers pose can regulate blood stress.

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4. Improves posture

“Whereas workers pose is a symmetrical follow during which the shoulders, hips, arms, and legs are all engaged equally, it’s essential to maintain the higher and decrease our bodies aligned. In consequence, it promotes good posture. It additionally helps to strengthen the again muscle tissues and stretch the shoulder and chest,” says the skilled.

5. Helps osteoarthritis sufferers

Yoga has been demonstrated as the perfect remedy for osteoarthritis sufferers and people who find themselves affected by knee joint ache, present in a examine revealed within the Journal of Training and Well being Promotion. Workers pose could also be advantageous for osteoarthritis. It might relieve ache, improve knee mobility, and enhance muscular power. Nevertheless, extra analysis is required to find out whether or not dandasana can help osteoarthritis.

The way to do dandasana or workers pose?

Here’s a full information on how one can do dandasana or workers pose, as defined by the skilled.

• Step 1:  Sit comfortably on a mat or flooring together with your legs straight in entrance of you. Modify your buttocks so that you just sit firmly in your bones.
  
• Step 2: Interact your thigh muscle tissues and flex your ft. Hold your heels on the mat, bending your knees if wanted.
  
• Step 3: Align your shoulders over your hips and loosen up your shoulders away out of your ears.
  
• Step 4:  Place your palms flat on the ground beside your hips.
  
• Step 5: Maintain the posture for 5 deep breaths, maintain your backbone and legs straight.

Are there any unwanted side effects of dandasana or workers pose?

Whereas workers pose is normally considered protected, it’s essential to keep away from overexertion. Conscious execution with correct pointers is important on your security issues. However it is usually essential to hearken to your physique. The skilled recommends consulting an skilled teacher, particularly when you’ve got any particular well being issues.