Poses >> Yogi dandasana

Yogi Dandasana
(Yogi Staff Pose)

Begin seated with both legs straight. Cross the right ankle directly above the left knee flexing through the heel. Place the palms behind you on the ground for support as you bend the left knee until the sole of the foot is flat, bringing the right leg closer to the chest.
Twisting toward the left, take the right outer arm to the sole of your right foot. Work the arm down as much as possible until the sole of the foot lands into the armpit. Use pressure against the foot with the arm to work it deeper into the pose
Start to lean back, keeping the armpit and foot together. Flex the foot into the arm giving it a nook to rest in. Externally rotate your right arm and bending from the elbow, grab your right outer hip with your right hand. Keeping this grip, slide the entire right leg off of the left. Keep leaning back until the right knee can rest onto the floor.
4. Toe-heel your left foot away from the hips until the foot is slightly forward of the bent knee. Rest your left wrist onto of the left kneecap, palm facing up. Lightly press the thumb and index finger together. Gaze over your mudra and extend your sternum upward. Take 5 to 8 breaths.
Soften your grip on the inner thigh as you unweave your arm. Gently release the foot from the arm pit and take a vinyasa before performing side two.

Video and Text by Featured Yogamates Teacher: Kathryn Budig

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