Employees pose: 5 advantages of dandasana and methods to do it

Employees pose helps improve your physique flexibility and improves your posture. Listed here are the advantages of dandasana and steps to do it correctly.

Dandasana is also called 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 standard ‘Hatha Yoga’ and is taken into account the bottom pose for all of the variations. This straightforward seated pose is commonly adopted after an intense observe session of different yoga poses to assist launch pressure within the hips and leg muscle groups. It additionally helps to extend energy and adaptability. It comes with a number of 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 function in lowering stress, anxiousness, and melancholy, in accordance with a examine within the Worldwide Journal of Preventive Medication. Incorporating employees pose into your each day routine, could make it easier to handle stress. It could improve consciousness, psychological readability, peace of thoughts, and vitality. Nonetheless, additional analysis is required to find out whether or not dandasana may also help to handle stress.

Additionally Learn: Yoga for stress aid: Do that 5-minute yoga circulation each day for the last word leisure

Working towards employees pose may also help handle stress. Picture courtesy: Freepik

2. Improves flexibility and energy

“The primary aim 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 make it easier to get toned muscle groups across the hips and pelvis. This pose additionally helps to stretch the hamstrings and backs of the knees. So, if you’re seeking to improve flexibility and energy, together with employees pose might be useful,” says Dr Hansaji Jayadeva Yogendra.

3. Helps to regulate blood stress

As per a examine printed within the Worldwide Journal of Yoga, the common observe of yoga may also help to regulate blood stress (BP) with out taking any treatment. Thus, together with dandasana in your health routine may also help to regulate BP. Nonetheless, extra analysis is required to indicate that employees pose can regulate blood stress.

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4. Improves posture

“Whereas employees pose is a symmetrical observe during which the shoulders, hips, arms, and legs are all engaged equally, it’s essential to maintain the higher and decrease our bodies aligned. Because of this, 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 examine printed within the Journal of Training and Well being Promotion. Employees pose could also be advantageous for osteoarthritis. It could relieve ache, improve knee mobility, and improve muscular energy. Nonetheless, extra analysis is required to find out whether or not dandasana can help osteoarthritis.

Easy methods to do dandasana or employees pose?

Here’s a full information on methods 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. Alter your buttocks so that you simply sit firmly in your bones.
  
• Step 2: Have interaction your thigh muscle groups and flex your ft. Hold your heels on the mat, bending your knees if wanted.
  
• Step 3: Align your shoulders over your hips and calm down your shoulders away out of your ears.
  
• Step 4:  Place your arms flat on the ground beside your hips.
  
• Step 5: Maintain the posture for 5 deep breaths, maintain your backbone and legs straight.

Right here’s methods to do dandasana correctly. Picture courtesy: Adobe inventory

Are there any unintended effects of dandasana or employees pose?

Whereas employees pose is often thought to be secure, it’s essential to keep away from overexertion. Aware execution with correct tips is important to your security issues. However it is usually vital to hearken to your physique. The professional recommends consulting an skilled teacher, particularly when you have any particular well being issues.