DHANDASANA

Getting into dhandasana:
Roll out a mat and sit on it, or take a spot on the ground. Extend your legs straight out in front of your body with your thighs as flat on the floor as possible. If it is difficult to keep your spine stacked vertically, try sitting with your back against a wall for straight posture. The sacrum and the shoulder blades should touch the wall, but not the lower back or back of the head. If your head is touching the wall, you are slouching!

Use your hands to pull the flesh of your buttocks back and out of the way of your sitting bones so you can sit more directly on them. To make this posture more comfortable, you may fold a blanket under yourself or sit on a piled carpet. Rest your arms alongside the body with palms on the floor. Warm up your leg muscles by pressing your heels into the floor, but avoid locking your knees. Firm the thighs and rotate them gently towards each other, keeping the feet flexed.

Gradually lift your chest and drop your shoulder blades down towards your back. Inhale slowly throughout this entire process and keep your chin at a slightly lowered position. Imagine your spine as the “staff” in this pose, rooted firmly in the earth. Do not flex your abdominal muscles, but make a conscious effort to pin your thighs down. Hold this position for a minute or two.

yoga tips

The Benefits of dhandasana:

• Strengthens back muscles
• Lengthens and stretches the spine
• May help to relieve complications related to the reproductive organs
• Nourishes your body’s resistance to back and hip injuries
• Helps to calm brain cells
• May improve functionality of the digestive organs
• Creates body awareness
• Helps improve alignment of body
• Provides a mild stretch for hamstrings
• Helps improve posture
• Stretches shoulders and chest