Dandasana is like a seated Samasthitih. It is point 0 for the seated postures in the Ashtanga practice.
Benefits
Helps to lengthen the spine
Releases the back of the body, low back, glutes, hamstrings, calves
How to:
Sit with the legs extended and the feet together and flexed.
Place the hands on either side of the hips.
Straighten the back and look toward the toes.
Hold for 5 breaths.
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