Dandasana ( Stick Posture )

Dandasana:

Steps:

1. Sit with your legs stretched out. Knees, , heels, legs together. eyes closed, chin down. Palms by the sides on the floor. Shoulders relaxed.

2. Inhaling raise your hands up from the front. Palms facing front, back straight, Chin down.

Coming out of Asana:

Exhaling, drop your palms down

Classification:

     -  Back Arch
     -  Seated
     -  Symmetrical
     -  Samastithi
     -  Dynamic / Repeat

Focus:

     -  Back
     -  Spine
     -  Shoulders
     -  Chest

Modifications:

     -  Wall support
     -  Blanket / Pillow under the knees
     -  Sit on a Balnket / Pillow
     -  Keeping your palms on your thighs

Benefits:

     -  Helps improve the posture
     -  Strengthen your back
     -  Lengthens and Stretches your Spine
     -  Stretches your Shoulders and Chest.
   
Variation: