beginner level

• Top of the head towards the ceiling
• Shoulders away from the ears
• Shoulders back and down
• Straight spine
• Sitz bones pressed into the floor
• Engage the core
• Lower ribs drawn in
• Quadriceps active
• Gaze forward
• Palms near the hips
• Feet together

Dandasana may seem like a simple and accessible pose at first glance. However, beginners may find it difficult to maintain a straight back. For this, a block can be used under the buttocks, and the hands can be moved slightly back to align the torso. The legs can also be bent at the knees. To make it more challenging, raise the arms upwards while continuing to direct the shoulders and shoulder blades towards the floor. This pose helps improve posture and open up the chest area.