In Sanskrit “Danda” means “Steel” and “Asana” means “Pose”. The English name of this asana is “Thunderbolt Pose”.
Position : Sitting
Type : Alert position
Spiritual Awareness : Muladhar
Physical Awareness : Alignment of spine from tailbone to crown of head
Dosha Suitability : Vata
Introducery Asanas : Adho Mukha Svanasan, Uttanasan
- Sit on the floor with your legs together and extended in front of your torso. If your torso is leaning back, it may be because tight hamstrings are dragging the sitting bones toward the knees and the back of the pelvis toward the floor. It may be helpful to sit on a blanket or a bolster to lift the pelvis.
- A simple way to check alignment is to sit with your back against a wall. The sacrum and the shoulder blades should touch the wall, but not lower back or the back of the head. Put a small rolled-up towel between the wall and the lower back.
- Sit towards the front of the sitting bones, and adjust the pubis and tail bone equidistant from the floor. Without hardening the belly, firm the thighs, press them down against the floor (or your support), rotate them slightly toward each other, and draw the inner groins toward the sacrum. Flex your ankles, pressing out through your heels.
- To lengthen your front torso perpendicular to the floor, think of energy streaming upward from the pubis to the sternum, then down the back from the shoulders to the tail bone. Then imagine the tail lengthening into the floor.
- Imagine your spine as the “staff” at the vertical core of your torso, rooted firmly in the earth, the support and pivot of all you do. Hold the pose as long as possible.
Followup Asanas: Bharadwajasana.
- Stretches and strengthens the back muscles.
- Strengthens core muscles and hip flexors.
- Stretches chest and shoulders.
- Improves posture.
- Connecting to three Bandhas.
- Prevents tiredness in the feet.
- Tones kidneys.
- Strengthens shoulders and chest.
- Improves digestion.
- Prevents sciatic pain.
- Stress buster, helps to relax both body and mind.
Precautions and Contraindications:
- Practice against a wall if you have asthma, bronchitis, or respiratory ailments.
- Contraindicated for severe wrist or lower back injury.