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Yoga Posture for the Month – December – Dandasana with side stretch variation

December 13th, 2017


Seated sideways stretch – Dandasana with side stretch variation

Deepening our breathing and lengthening our out breath enable us to take control of our feelings, emotions and anxiety.  And this posture stretches the sides of the body and encourages a deeper breath.



Improves co-ordination with the breath
Improves flexibility in the ribs
Develops strength in the back muscles
How to do it

Sit on the floor with your legs straight out in front of you
Bring your weight over your sitting bones by leaning forward slightly
Press your hands into the floor either side of your hips to lengthen your spine
You may find it helpful to have a block under your tail or the back of your pelvis to help you maintain an upright, seated position
Slide your left hand to the left and away from your body
As you breathe in, raise your right arm overhead if you can, keeping it straight
Maintaining a straight right arm, allow your body to gently bend to the left
Keep your right buttock firmly on the ground
Maintain a the upright position of the spine as you bend and avoid letting the spine curve forward
Breathe gently while you hold the stretch
On a breath out, return your right arm to your side
Move your left hand in close to your left hip
Repeat the sequence to the other side


Things to watch

Keep your awareness on your spine
Ensure both buttocks remain on the ground throughout the practice
Maintain a strong spine while you hold the posture
Focus on your breathing, extending the breath out as you remain in the posture – this will help you to develop the stretch
Link for more info about the basic Dandasana pose: https://www.yogajournal.com/poses/staff-pose

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