#WellnessWednesday - Yoga for Life: Week 11

Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.

Week 11: Dandasana/ Staff Pose



  • Massages and strengthens the abdominal muscles.
  • Strengthens the low back muscles.
  • Stretches the hamstrings.

Foundation & General Alignment:

  • Foundation includes the sitting bones, entire back of legs including the heels, and hands/fingertips.
  • Keep legs straight and muscles engaged.
  • Keep a natural curve in the back waist, low belly tones and lifts.
  • Sitting bones heavy and grounded.
  • Hands are on the ground by the hips, either flat on the ground or on fingertips.
  • Neck has natural curve.

Common Problems:

  • Hyperextension of the knees: if your heels are up off the ground, then you're hyperextending your knees.
  • Knees and feet are turned outward.


  • If this pose is tight in your hamstrings, use blanket(s) under the hips. You can also bend your knees, which allows the pelvis to rotate forward.
  • Strap around the feet to prevent them from turning out.
  • Block between the shins or feet to teach engagement.