Staff Pose / Dandasana
Danda a staff or rod
1.Sit on the floor with the legs stretched straight in front. Place the palms on the foor by the hips, the fingers pointing to the feet. Stretch the hands straight and keep the back erect.
2. Exhale, recline the trunk slightly back and simultaneously raise the legs from the floor and keep them stiff as a poker with the knees tight and the toes pointing forwards. Balance is maintained only the buttocks and no part of the spine should be allowed to touch the floor, from which the legs should be kept at an angle of 60 to 65 degrees. The feet are higher than the head and not level with it as in Ardha Navasana.
3. Remove the hands from the floor and stretch the arms forward, keeping them parallel to the foor and near the thighs. The shoulders and the palms should be on one level, and the paims should face each other.
4. Stay in the pose for half a minute, with normal breathing. Gradually increase the time to one minute. One feels the effect of the exercise after only 20 seconds
5. Then exhale, lower the hands, rest the legs on the floor and relax by lying on the back.
This asana gives relief to persons who feel a bloating sensation in the abdomen due to gas and also to those suffering from gastric complaints.
It reduces fat around the waistline and tones the kidneys.
Source : Light on Yoga by BKS. Iyengar.