Sthiti: Dandasana

  1. Sit in Vajrasana
  2. Stand on the knees.
  3. Place the palms on the waist with fingers pointing forwards
  4. Inhale and bend the trunk backwards and place the palms on the heels
  5. Maintain for about a minute with normal breathing
  6. Exhale while coming back to Sthiti
  7. Relax in Sithila Dandasana


The lower legs should be perpendicular to the ground.


  • Makes the spine flexible.
  • Increases circulation to the head region


  • Those who have undergone any recent operation at the chest or abdomen,
  • People with hernia problems, severe hypertension and low back pain must be cautious.