Floating Staff Pose


Kiana Ng Yoga

Utpluti Dandasana

Take your Dandasana (Staff Pose) up a knotch by floating! This pose requires a lot of core, quad, and hip flexor strength.

Alignment Principles

  • Start in Dandasana
  • Take the hands on the mat around mid-thigh so that your chest is leaning forwards slightly
  • Spread the fingers wide and actively press down into the mat
  • Engage the core
  • Glue the legs together, strongly flexing through the feet
  • Take an exhale to lift the hips up and back to float the legs (think about pulling the legs back through the arms to shift your centre of gravity, making it easier to float the heels)
  • *Important to note: if you start with the hands right beside the hips instead of further forwards as instructed above, your centre of gravity won’t be able to shift forwards enough to lift the feet!

Prep. Poses:

  • Dandasana (Staff Pose)
  • Paschimottanasana (Seated Forward Fold)
  • Navasana (Boat Pose)
  • Ubhaya Padangusthasana (Both Big Toe Pose)
  • Plank Pose


  • Place hands on blocks for more height and easier lift
  • Lift only the hips and alternate lifting one heel and then the next
  • Place heels on block when floating

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