Dandasana or the staff pose

Dandasana or the staff pose:-

How to do???????

• Sit on the floor and stretch your legs in fefro of you.
• Place the hands on the sides on the floor.
• Bring the two legs together with both the feet touching each other.
• Put slight pressure on the floor with your palms and raise your spine up. The back and the head should be held straight and gaze forward.
• Flex the feet backwards so feel a slight tug under the legs muscles.
• Broaden the chest so that the two shoulder blades are pulled towards each other in the back. If you have a weak back, you may use the support of the wall to do this pose.
• Push the thighs to the floor and make sure the legs are straight. If your hamstring are tight, then you may use a blanket under your legs.
• Breathe normally and maintain this position for as long as you are comfortable.

It's benefits.........

• It provides stretch to the hamstring.
• It relieves tension and stress.
• It provides stretch to the shoulder.
• It helps to improve posture.
• 
  

Contradictions.......

• Anyone suffering from injury should avoid this.
• Person suffering from heart disease should avoid this.