DANDASANA (staff pose) is a basic starting asana for all seated poses. It is our ‘seated tadasana’ so to speak and one of the most grounding poses, connecting us with Muladara, our root chakra.
Sit on the floor with your legs straight out in front of you.
Bring the legs together and flex the feet.
Lengthen the arms down alongside the upper body, place the hands on the floor next to the hips with fingers pointing forward.
Root down through thighs and sitting bones., reach through the heels.
Lift your breastbone slightly and keep the chin parallel to the floor so the back of the neck stays long.
Imagine that someone has attached a rope to the crown of your head and is pulling it upwards for maximum length in the spine.