Dandasana

Yoga Discussion General Yoga
#1

Hi All,

I have a peculiar problem, I can hold padmasana posture comfortably for a decent amount of time, however I have a tough time with a seemingly simpler posture of dandasana.
In the dandasana, I am having a hard time keeping my spine long and erect even for a short time, usually it ends up a little rounded and I am unable to stay comfortable in this posture. (I have long legs compared to upper body, i dont know if this has any effect)
I would appreciate any suggestions on mastering this basic posture.

Thanks

#2

Sit you back to the wall.
Use a stick or a yoga strap behind your back. it is hard to explain… Let me sketch picture really quick…

#3

aspirant,

Make sure you pull the flesh out from under the sits bones, like you do in pashimothanasana. Internally rotate the hips as you straighten your knees, strongly contracting your quads and flexing your feet, pressing out through the heels. Pull into uddiyana bandha with inhalation. Practice holding uddiyana and muladhara bandhas together with retention. Doing it with namaskar mudra is also very helpful, drawing the shoulderblades down the back and into the armpits. Lastly, accept where you are and give it the time it needs.

Good luck,
siva

#4

Each posture has a challenge unique unto itself, if one looks at them beyond the topsoil. In some cases that challenge is physical (or biomechanical), in other cases it is merely the commitment on the part of the student to remain still and unfettered (Savasana).

I don’t think the nature you mention is peculiar at all. Padmasana requires very little in the way of hamstring opening, instead needing some abduction and external rotation in the hips (the femurs or thigh bones to be more specific).

In Dandasana there is no opening required in terms of abduction or external rotation but there is a demand for hip flexion and when the student’s hamstrings are not open enough it is difficult to maintain a a “right angle” between the legs and the torso with the pelvis tipping forward. Chronically tight hamstrings inhibit the student’s ability to mobilize the pelvis forward (in that pose).

I would further point out that many students deceive themselves relative to the integrity of Padmasana in their own body. And while it is not that I know their bodies better than they (inherently), students often rely on opening in the knees to do the pose without proper opening in the hips. This leads to knee issues when it is consistently done in that way over time.

#5

Thanks citymonk, shiva and inner athlete for ur suggestions.

city monk - Use a stick or a yoga strap behind your back. it is hard to explain… Let me sketch picture really quick…

I tried with yoga strap, but It does seem to help me to lift up my spine…

siva - Thanks for ur advice, i can internally rotate the hips, strongly contract the quads and flex the feet pressing out through the heels, the part where I need to pull myself up with uddiyana bandha, seems a little strenous when my legs are held straight outwards on the floor, if I relax the upper body seems to slump, but as u pointed out, need to keep practising and giving it time

must be the tight hamstrings that inner athlete is pointing to.

inner athelete - thanks for the comment,
how do u define and how to perceive proper opening of the hips in padmasana
and hip flexion ?

#6

[quote=aspirant;43243]…
inner athelete - thanks for the comment,
how do u define and how to perceive proper opening of the hips in padmasana
and hip flexion ?[/quote]

I define it through teaching, seeing the student, and using the assessment tools of asana to make that determination on a case-by-case basis.

As an example BUT not as a definition:

Can the student sit in baddha konasana with the heels at the perineum AND are the lateral condyles of the knees comfortably on the floor at that time?

Can the student sit in Ardha Baddha Padmasana with the outer condyles on the floor?

Can the student rest the outer condyle on the opposite inner ankle bone in Supta Janu Padasthilasana?

#7

Inner athlete

Human language please :slight_smile: , pardon my medical anatomy ignorance.

#8

Yes of course. My apologies.

In the mentioned postures does the student’s outer knee touch the floor without pain in the joint.

#9

Exactly right? Except you’re drawing uddiyana downward into muladhara, correct? With inhalation.

siva

#10

Hi siva,

I can lift it upwards, but to hold on seems strenuous.
I read ur first response again, doing it with namaskara mudra makes it definitely better.

Also I dont think I am able to hold udiyana and muladhara together…

Thanks

#11

aspirant,

Don’t lift upward. Draw uddiyana in and roll it down. Connecting with muladhara takes practice, but that’s the root of it, which you need to develop for so much more in yoga, so you’ll want to keep at that.

The point here is that control of the asana lies in your legs, hips and abdomen.
If you like the namaskar mudra, great, then you can also rotate the fingers into the chest and catch either the thumbs or finger tips under the sternum. That will also help you locate uddiyana as well as gives you some leverage to open and anchor the scapulae.

never give up,
siva

#12

Thanks siva, appreciate all ur suggestions!!!

#13

so wish someone could draw me a picture. I got lost about halfway through this thread :slight_smile: lol.