Yoga for Absolute Beginners: Sukhasana and Dandasana

David Procyshyn
Instructor David Procyshyn
Average: 4.7 (163 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


Coley8301 3 months ago

Best beginner yoga I've ever tried. Did this after working a 12 hr shift as a nurse at a hospital and my back feels so much better and I'm relaxed and ready for bed.

LaRomaStone 3 months ago

It has been at least three years since I last practiced yoga and even longer since it was an integral part of my self-care routine, so I am starting from square one. I am writing this comment directly after finishing the class and I can tell from how difficult it was to relax into the final pose (my chest felt so heavy and tight and almost painful) that I have a lengthy journey ahead of me. I’m going to repeat this class a few times before moving to the next one. Thank you for helping me to take this first step toward a more balanced life. Namaste.

rdslp 4 months ago

Thank you so much for doing this! I've watched and tried a variety of 'beginner' yoga videos that did not feel beginner to me at all. This really did the trick and now I feel like I can continue from this point.

TAMRA SPANO 5 months ago

I am not in any good flexible abilities, to sit crossed leg was difficult. Knees would not let me stay crossed legged. I know I need to he stretching to get legs to cross sit. The rest I was able, but am concerned that improper sitting defeats other steps of yoga. I felt all the body stretching. Is this still going to work as I work my legs into the cross sit?

cammiew 5 months ago

Thank you so much. I have done some yoga before but no one taught in detail how to sit. So I am starting with absolute beginner. Is there any way to increase flexibility in my hips? I am very tight and need the 6" side of blocks to hold my knees up in sukhasana!

PianoWire 5 months ago

This lesson, my first, was discouraging. I'm healthy and fit, but not at all flexible. The twists made me wince and groan. In staff pose, I couldn't straighten my legs beyond 90 degrees without rolling back on my sit bones. With straight elbows and interlocked fingers, I couldn't get my arms more than 45 degrees above horizontal. If this is really the most basic beginner lesson available, I wonder whether I'm just not flexible enough to be attempting yoga. What do you suggest? Is there a different "absolute beginner" series for people who aren't flexible? Should I move on the next lesson in this series, or would that risk injury? Give up yoga and try something else instead?

David Procyshyn 5 months ago

Hi there.
I can understand feeling discouraged - I was there myself when I first started out. I could barely straighten my legs are raise my hands over my head either, due to competitive sports and injuries. She said that I should simply "start where I am at". If you need to bend your knees to keep your back straight, that's what you need to do! The best thing you can do is not feel like you need to look like everyone else. It's simply too discouraging. Let it all go and do what works for your body.

It's ok to move onto the next videos, but I would repeat this one a few times so you can get used to how to adapt your body to the poses. If you can, do a video daily so your body can get used to it. Also, continue to ask questions below the videos so we can help!

MichelleE 6 months ago

Thank you for making these videos. We’re stuck in quarantine, and your beginning classes have helped us stay healthy and positive. How wonderful to have some healing throughout this anxious time.

MKanders 11 months ago

Thank you for offering these classes and your newsletter. I am so excited to get started on this new journey of self-discovery and the health benefits that come with consistent practice.