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Staff Pose | Dandasana

UNDER CONSTRUCTION

Staff Pose | Dandasana

About the Pose

danda = staff, rod, stick; asana = posture

If Mountain Pose sat down, but maintained all of its Mountain-ness, it would be Staff Pose. This is the blueprint pose for all seated postures. Every seated pose has hip flexion; and in Staff Pose, we have that hip flexion stripped down with nothing added.

One priceless skill that can be learned here is what a truly straight leg is- because we have the floor to get feedback from.

Once the legs are straight, then Staff Pose is all about learning to lengthen the spine upward, developing the keen awareness of deep core work that in necessary to approach that same endeavor in more complex and less symmetrical poses.

One thing that is different from Mountain Pose, in addition to the obvious hip flexion, is that, for most people, there is a beneficial and slight flattening of the lumbar curve here (and whenever the hips are in 90 degrees of flexion). That is because the spine is standing atop the sit bones in Staff Pose, and it’s balanced over the hips in Mountain Pose. Forcing the low back into the same shape here that it is in when standing in a well-aligned Mountain Pose can eventually destabilize the sacroiliac and that hurts a whole lot.

Asana Tech Specs

Overall Tapas Ratings

STHIRASUKHASVADHYAYA

Sthira / Strength: 2 of 5

unyielding, firm, hard, solid, compact, strong, fixed, immovable, motionless, still, calm, not wavering or tottering, steady, durable, constant, steadfast, resolute, persevering


Sukha / Range of Motion: 3 of 5

yielding, ease, good space, a perfectly round axle hole

Svadhyaya / Knowledge: 3 of 5

study of the self


Practicing the Pose

Base Position

Base Position

  • Ipsum

1. Pre-Alignment: Stability Before Movement

Pre-Alignment

Mountain Pose | TadasanaAlign and Stabilize These Things

To find your Tapas Point, these things must not change position as you come into the pose.

  • Ipsum

2. Moving to the Tapas Point

The Tapas Point

Hands Up in Mountain Pose / Urdhva Hasta in TadasanaThe Tapas Point for this pose is that point where one has abducted the arms at the shoulder as far as possible, or to touching palms together, without hip flexion, elbow flexion, or lumbar extension.

The Vinyasa

  • Ipsum

3. Working at the Tapas Point

Work Like This

  • Ipsum.

4. Moving from the Tapas Point

Ipsum

Vertebral Column

Lumbar Vertebrae / Lower Back

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Thoracic Vertebrae / Upper Back

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Cervical Vertebrae / Neck

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
Upper Appendicular Skeleton

Scapulothoracic Joint / Shoulder blade

Multiple Planes: Position
Sthira: X, Sukha: X, Svadhyaya: X

Glenohumeral Joint / Shoulder Joint

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Humeroulnar Joint / Elbow

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The humeroulnar joint does not normally move in the transverse plane.

Proximal + Distal Radioulnar Joints / Forearm

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Wrist Area (Multiple Joints)

  • Coronal Plane: Not applicable.
    The wrist area rarely moves, in asana, in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The wrist area does not normally move in the transverse plane, except for forearm rotation initiated at the distal radioulnar joint (the elbow).

Fingers (Multiple Joints)

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The fingers do not normally move in the transverse plane.
Lower Appendicular Skeleton

Acetabulofemoral Joint / Hip

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Tibiofemoral Joint / Knee

  • Coronal Plane: Not applicable.
    The tibiofemoral joint does not normally move in the coronal plane
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

The Talocrural Joint / Ankle

  • Coronal Plane: Not applicable.
    The talocrural joint does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The talocrural joint does not move substantially, in asana, in the coronal plane

Foot (Multiple Joints)

  • Coronal Plane: Not applicable.
    The foot does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Not applicable.
    The foot does not move substantially, in asana, in the sagittal plane.
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
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