Yoga for Absolute Beginners: Sukhasana and Dandasana

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Instructor David Procyshyn
Average: 4.7 (138 votes)
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In this class, David shows you how to comfortably sit on the floor in two of yoga's more common seated positions, easy cross-legged (sukhasana) and staff pose (dandasana). He also helps you understand some of the basic yoga principles as you learn how to stretch your body effectively. This class is a part of a 'Yoga for Beginners' series. If you're a beginner who would like to learn more about yoga, check out our blog article Yoga for Beginners – Everything You Need to Know Before You Start, as well as more resources on our Yoga for Beginners page.

Equipment: Block, Bolster, Blankets
Style: Gentle Yoga, Hatha Yoga


I'm doing yoga for a few
DeWaat 21 hours ago

I'm doing yoga for a few years now and yet I learned so much from this class. So much I didn't know... And we moved through these 'basic' poses so mindfully.. The stretched seemed more profound than I can remember.. A lovely class. Thank you David for sharing this.

First Time Yoga
RubyCantu 1 month ago

I am a nurse and developing a health and fitness routine for myself and decided to include yoga. This is my first time ever experiencing it and I can already see the benefits that yoga can provide. I'm 45 years old and have been feeling muscle and tendon tightness and knew I needed to establish some sort of stretching routine. This first class made me realize I'm more stiff than I thought I was. But I know that all that will a be a thing of the past with yoga. Great class.

Pain and Discomfort
NovaSun 1 month ago

I have no known health problems other than being very out of shape and inflexible, though I do have severe anxiety. Everything done in this video except for the laying down at the end was very uncomfortable or even painful for me. My Feet even started falling asleep from the pressure of my legs resting on them. Is this normal because I'm so out of shape and inflexible or might I have been doing it wrong? Could I be very tense and that's making it painful? Thank you.

mmsanford 1 month ago

David mentioned a link would be present below the screen with the class in it to be able to read about Yoga. I did not see a link. Can you explain where I might find it please?

First Yoga class ever
Fvillagecom 1 month ago

Excellent first class. I think I can stick with this and get some great benefits from it.

Ana puckett 4 months ago

I'm new and so I'm checking this out. I really liked this first class. I'm going to get my equipment ready, by tomorrow hopefully, and do this class. Today I only watched and listened. You do a great job! Thank you!!!

Thank you
David Procyshyn 5 months ago

Thank you for all of the comments everyone. It's great to hear from you.

Quick question
s.boland 5 months ago

I have lordosis, or commonly known as 'swayback' and I'm a bit worried about lying on the floor, or trying to sit up and push my lower back forward when my back is already pushed forward by weakened muscles. Any tricks around this?

Re: Quick question
David Procyshyn 5 months ago

Hi there. Yes, the trick is to start feeling what correct alignment feels like. In your case, because your pelvis is tilted slightly forward, that will feel like your normal and your hip flexors will be very tight while your hamstrings will be lengthened too much. You will need to work harder to tilt the pelvis back and in effect, lengthen and flatten your lower back. So yes, you're right about not wanting to push your lower back forward. That movement is to avoid slouching. You need to focus more on lengthening your lower back using your abdominal muscles. Does that make sense?