gentle Dandasana · staff pose
Long-sitting
Legs out in front, with as much knee bend and back support as you want. A simple change from folded-leg positions, and a useful option when deep knee bending is unwelcome.
Before you settle in: keep a stable way back up within reach. A hand, cushion, or chair is useful equipment. Stop or change position for pain, tingling, or numbness. Plan your return trip →
What it asks of you
- Hip flexion with comfortable knee positioning
- Enough seat height or back support to relax rather than brace
Find your version
- 1 Sit on a firm cushion or lean against a supportive surface
- 2 Bend the knees as much as feels good; a rolled blanket underneath may help
- 3 Let your trunk settle into a comfortable position instead of forcing it upright
- 4 Change position if a pulling sensation becomes painful or tingly
Things to do here
- A break from folded positions
- Stretching
- Working with a lap desk
- Reading on your back's terms
Props that help
- Cushion under the sit-bones
- Rolled blanket under the knees