While keeping the legs tensed and spine erect, place hands besides hips to attain a posture like stick.
Dandasana (stick/staff pose)
1. Sit erect on the ground, with your back straightened and your legs stretched out in front of you. Your legs must be parallel to each other, and feet should be pointed upwards.
2. Press your buttocks on the floor, and align your head in such a way that the crown faces the ceiling. This will automatically straighten and lengthen your spine.
3. Flex your feet and press your heels.
4. Place your palms next to your hips on the floor. This will support your spine and also relax your shoulders. Your torso must be straight, but relaxed.
5. Relax your legs, and ground the lower half of your body firmly to the floor.
6. Breathe normally, and hold the pose for about 20 to 30 seconds.
This is one round. Relax for a few seconds before performing the next round. Practice 5 to 10 rounds.
Note: While holding, maintain normal breathing.
Benefits: This asana helps to strengthen the muscles on your back. It also helps to stretch the chest and the shoulders. With regular practice of this asana, your posture is sure to be improved. The abdomen is stretched and strengthened as well. It is known to cure sciatica and asthma. This asana helps to focus and calm the mind. When paired with proper breathing, it relieves stress and helps enhance concentration.