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
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