Beginners Pendant Staff Pose (Lola-dandasana)

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Here’s a great pose for desk workers, manual labourers, and anyone who is not gifted with great posture. This pose is an anti-slouch recipe that strengthens our arms, upper back and core while encouraging the upper chest to lift and open, giving the neck a chance to sit firmly on top of the shoulders.



  • First adopt Staff Pose by sitting with the legs outstretched. If your back is rounding, sit up on a firm cushion.
  • Reach your arms over head with your palms facing each other and grow your spine taller.
  • Now lower your arms while keeping the outward rotation of the upper arms. Bring your palms to the floor beside your hips. If your hands don’t reach the floor place them on blocks.
  • Now press down into your hands and if you can, lift your torso away from the floor.
  • As you hold the pose lengthen your neck upwards and shoulders downwards. Keep your core switched on and breathe normally for 5 – 10 breaths.


  • The pose will be made easier by placing your hands on blocks or firm books.
  • The model in the picture is in staff pose. For her to perform lola dandasana she would need to place her hands on blocks


By Vrndavan Dasi

Founder and Principal of Veda Yoga Teacher Training