Sitting postures
Dandasana
Dandasana is a basic pose from which other sitting poses are derived. It is also called the ‘Rod’ or ‘Staff’ pose, danda being Sanskrit for stick or staff, on account of the legs and spine being held straight and rod-like.
Sit either on the floor or on a brick or block (sitting with the hips a little higher than the legs makes it easier to sit upright). The hands are placed on the floor so they may help to maintain a lift in the lumbar spine that should maintain a lordosis, that is a concave curve viewed from behind. The crown of the head is in line with the spine and facing the ceiling. The legs are straight with knees in full extension. The front thigh muscles, the quadriceps, are held in contraction and pull the kneecaps proximally i.e. towards the body. The legs are fully adducted. Maintain an effort to bring the inner ankles towards each other and maintain all toes on the same frontal plane.