Staff Pose anatomy
Staff Pose · Dandasana · Tư thế cây gậy
Staff Pose mainly works erector spinae, multifidus, iliopsoas, quadriceps; it stretches hamstrings, gastrocnemius; adductors, transversus abdominis, trapezius stabilize.
Opening the 3D model…
Sit tall with the legs extended forward, feet flexed, and the hands pressing the floor beside the hips. The foundation of the seated poses: the hip flexors and back muscles hold the torso perpendicular to the legs.
Muscles in this pose
Working (contracting): Erector spinae, Multifidus, Iliopsoas, Quadriceps, Tibialis anterior, Triceps brachii
Stretching: Hamstrings, Gastrocnemius
Stabilizing: Adductors, Transversus abdominis, Trapezius, Rhomboid major
Why these muscles work or stretch
- Erector spinae · Working (contracting): Keeps the back straight
- Iliopsoas · Working (contracting): Holds the torso perpendicular to the legs
- Quadriceps · Working (contracting): Lifts the kneecaps
- Tibialis anterior · Working (contracting): Flexes the feet back toward the shins
- Triceps brachii · Working (contracting): Presses the hands into the floor
- Adductors · Stabilizing: Draws the legs together
- Trapezius · Stabilizing: Lower fibers draw the shoulders down
Practice cues
- Sit on the sitting bones; move the buttock flesh back if needed
- Firm the front thighs; reach out through the heels
- Press the hands down to lift the chest
Benefits
- Trains an upright spine, the base for the other seated poses
- Builds endurance in the back extensors and hip flexors
- Gently stretches the hamstrings and calves
- Teaches engaging the quadriceps and sensing the position of the pelvis
Cautions / contraindications
- Take care with low back pain; sit higher and bend the knees slightly
- Ease off with wrist pain; hands on blocks or skip the hand press
- Take care with a hamstring injury; bend the knees slightly
Easier variations
- Sit on a folded blanket so the pelvis tilts slightly forward
- Bend the knees slightly or sit with the back against a wall
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Wide-Angle Seated Forward Bend Upavistha Konasana
- Boat Pose Paripurna Navasana
- Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
- Standing Half Forward Bend Ardha Uttanasana
- Heron Pose Krounchasana
- Head-to-Knee Forward Bend Janu Sirsasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)