Daṇḍāsana

“We can really see the weaknesses of a body when a person is becoming tired. Sometimes we have to bring the body to its limits for physical or psychological weaknesses to appear. This need not take a long time; we just have to put the person in an unusual position.
Someone who can easily sit in Daṇḍāsana, for example, could be asked to lean backward. Someone who can do Utkāṭāsana could be asked to squat with one foot slightly in front of the other, comparing the two sides.
Breathing can also be used. It is possible to save time by asking someone to add special breathing requirements to their Āsana. They will be concerned about these and problems in the body may appear faster. For example repeating Uttānāsana twelve times with a 15″ inhale.”
– TKV Desikachar

– The Viniyoga of Daṇḍāsana
– Legs are together unless some anatomical reason why this is not possible
– The sides of the feet are maintained together, stretch the back of the heels
– A key point here is having active hips, releasing the knees can activate the hips
– Someone who is stiff in spine and legs will certainly need to release the knees
– Release the knees as much as is required to extend the spine towards vertical
– Someone who is flexible may also need to release the knees so as to activate hips
– Shoulder blades are back, feel the channel between the shoulder blades
– Back of the neck drawn up to help lift chest up
– Hands or fingers on the ground back by hips but not weight bearing
– 108 Postural Practice Pointers

Links to Related Posts:

• Glossary of Āsana & Mudrā Practice Techniques
  – Grouped into Standing, Kneeling, Lying, Inverted, Backbend, Seated & Sitting
• Collected Practice Theory Posts on Viniyoga
• Collected Practice Theory Posts on Vinyāsa Krama
• Collected Practice Theory Posts on Pratikriyāsana
• Collected Practice Theory Posts on the Breath
• Collected Practice Theory Posts on Śikṣaṇa
• Collected Practice Theory Posts on Rakṣaṇa
• Collected Practice Theory Posts on Cikitsā
• Collected Practice Theory Posts on Laṅghana
• Collected Practice Theory Posts on Bṛṃhaṇa
• Glossary of Prāṇāyāma & Bandha Practice Techniques
  – Grouped into Primary, Secondary & Ancillary Techniques
• An example personal practice from 1980 from TKV Desikachar……
• cYs Practitioner Training Programme Retreat Extract 4 – Self Planning & Self Practice
• Examples of Vinyāsa Krama for Sitting Āsana within a Single Practice…
• We can really see the weaknesses of a body when a person is becoming tired…