Method (my definition)

  1.  Sit, on the floor, with your legs stretched out in frontd1
  2. Slightly lean to the left and pull your right hip out, to the right, with the right hand and do the same with the left hip. This will help get a firm and broad base, for the hips, on the floor.
  3. Push your hips (ischial tuberosity to be very specific) firmly on the floor
  4. Place your palms by the side of your hips
  5. Fingers should be stretched out and facing the front; press your palms and fingers firmly on the floor; lengthen your arms by rolling your shoulders to the back;  get your shoulder blades close together by elevating your sternum bone
  6. The back of the thighs (hamstrings), back of the knees and the calves should be pressed firmly against the floor
  7. Lengthen the back of the leg on the floor by pressing your hamstrings, back of the knees and calves and by sliding your heels out and flexing your toes in (do so by spreading your toes wide apart)
  8. In some cases, when the back of the leg is completely pressed against the floor, the heels may get off the floor. This is not an issue
  9. Lengthen your spine from the sacrum to the center of the crown
  10. Push your anus on the floor
  11. Push your abdominal (navel) region slightly into the spine & then push the region just below your chest to the spine as well (make sure you do not hold your breath). This will ‘almost’ get your spine in a neutral position
  12. Roll your shoulders & drop you shoulder blades down towards hips. This widens up your chest. Shoulder blades are flexed towards each other as you further lift your sternum bone up.
  13. This whole adjustment might create a slight pressure on the lower back (realign your spine as per point no. 11)
  14. Maintaining the above positions intact, very slightly move the weight of your upper body to the back. You will basically push the outer side of the hips more firmly on the floor. At this point, your shoulder blades are in line with your hips
  15. Sitting in this way will help maintain your spine in neutral position.

Note: Legs have a tendency to roll out due to tight external rotators and weak adductors. Activate your inner thighs to give an internal orientation to your thighs and hips.

Dandasana is the base position for any sitting posture and teaches you are ‘The Art of Sitting Correctly’. Performing this posture as described can be instrumental in sorting out lot of our day today problems.


  • Teaches proper spinal alignment while seated, improving posture
  • Stretches back muscles, shoulders, and chest
  • Stretches hamstrings and calves
  • Strengthens the abdominals
  • Recommended for knee problem
  • Recommended for plantar fascia
  • Recommended for Achilles Tendon