Dandasana is also referred to as employees pose. The identify “Dandasana ” is derived from Sanskrit, and combines the phrases “Dand,” which implies employees or rod, and “asana,” which implies seat or posture. This pose is a part of the normal ‘Hatha Yoga’ and is taken into account the bottom pose for all of the variations. This easy seated pose is usually adopted after an intense follow session of different yoga poses to assist launch pressure within the hips and leg muscle groups. It additionally helps to extend energy and suppleness. It comes with numerous different well being advantages and right here’s how you are able to do the employees pose or dandasana correctly.

What are the advantages of dandasana or employees pose?

1. Retains stress at bay

Yoga has an efficient position in lowering stress, anxiousness, and melancholy, in keeping with a research within the Worldwide Journal of Preventive Medication. Incorporating employees pose into your every day routine, might show you how to handle stress. It might enhance consciousness, psychological readability, peace of thoughts, and vitality. Nevertheless, additional analysis is required to find out whether or not dandasana may help to handle stress.

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2. Improves flexibility and energy

“The primary purpose of dandasana is to convey the torso perpendicular to the ground. For this, you require energy across the hips to assist the again, which can show you how to get toned muscle groups across the hips and pelvis. This pose additionally helps to stretch the hamstrings and backs of the knees. So, in case you are seeking to enhance flexibility and energy, together with employees pose might be helpful,” says Dr Hansaji Jayadeva Yogendra.

3. Helps to regulate blood strain

As per a research printed within the Worldwide Journal of Yoga, the common follow of yoga may help to regulate blood strain (BP) with out taking any medicine. Thus, together with dandasana in your health routine may help to regulate BP. Nevertheless, extra analysis is required to indicate that employees pose can regulate blood strain.

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4. Improves posture

“Whereas employees pose is a symmetrical follow during which the shoulders, hips, arms, and legs are all engaged equally, it’s essential to maintain the higher and decrease our bodies aligned. In consequence, it promotes good posture. It additionally helps to strengthen the again muscle groups and stretch the shoulder and chest,” says the professional.

5. Helps osteoarthritis sufferers

Yoga has been demonstrated as the most effective therapy for osteoarthritis sufferers and people who find themselves affected by knee joint ache, present in a research printed within the Journal of Training and Well being Promotion. Employees pose could also be advantageous for osteoarthritis. It might relieve ache, improve knee mobility, and enhance muscular energy. Nevertheless, extra analysis is required to find out whether or not dandasana can help osteoarthritis.

The right way to do dandasana or employees pose?

Here’s a full information on the way to do dandasana or employees pose, as defined by the professional.

• Step 1:  Sit comfortably on a mat or flooring together with your legs straight in entrance of you. Regulate your buttocks so that you just sit firmly in your bones.
  
• Step 2: Interact your thigh muscle groups and flex your ft. Preserve your heels on the mat, bending your knees if wanted.
  
• Step 3: Align your shoulders over your hips and loosen up your shoulders away out of your ears.
  
• Step 4:  Place your fingers flat on the ground beside your hips.
  
• Step 5: Maintain the posture for 5 deep breaths, maintain your backbone and legs straight.

Are there any unwanted side effects of dandasana or employees pose?

Whereas employees pose is normally considered secure, it’s essential to keep away from overexertion. Aware execution with correct pointers is important to your security issues. However additionally it is necessary to hearken to your physique. The professional recommends consulting an skilled teacher, particularly when you have any particular well being issues.