Yoga for Absolute Beginners: Sukhasana and Dandasana

David Procyshyn
Hatha Yoga
Gentle Yoga
Your rating: None
Average: 4.8 (81 votes)

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, which you can find on our Yoga for Beginners page.


Feeling of blockage underneath where the rib cage ends at back
ptl_u 4 weeks ago

Hi David,
Your instructions are super easy to follow and at the end of session I find my self more calm. Thanks for that!

One thing I like to mention to you is, there is always feeling of contracted muscles underneath ribcage more towards spinal cord,
It feels like breathing is blocked when I try to focus on that area.


Thank you! Before children
mvoinov 2 months ago

Thank you! Before children and returning back to work, I used to have a regular yoga practice. I decided to complete this class as a refresher and found it extremely useful. I was able to make adjustments to basic poses which have been uncomfortable in the past due to tightness. His instructional style is excellent for anyone, but especially if you are just beginning or are not blessed with natural flexibility! Thank you, again.

First Class
NellieBleu 2 months ago

Thank you for your presence, and your presentation. At 80, overweight and out-of-shape, I truly appreciated you today. I will continue to watch your Beginners Series - because you are making it possible for me to do this. Thank you.

amazing intro
yoginoobi 3 months ago

exactly what I needed for my first ever yoga lesson :D ditto the audio being slightly off past the midway point, but it didn't interfere with the lesson. I feel great to start the day now, thank you!

Audio is slightly off halfway
jacquiemdfr 3 months ago

Excellent video. I have been away from the mat for several months and this is a lovely way to reinforce the basics. The audio seems to be slightly off about halfway through but it does not interfere with the lesson.

Back To Basics
islandbound 4 months ago

After an injury to my spine and neck this summer, this series is just what my body has needed to realign and re-energize my stagnant muscles. I've followed all of your classes David in this beginner series, very helpful. Thank you.

gaylans 6 months ago

I'm coming back to yoga after many years and rapidly deteriorating knees and ankles. I've struggled to find even beginner videos that I can do. This series is very helpful not only for my joints but my enthusiasm! Thanks!!

Any improvement?
Cynie 2 months ago

Have you noticed any improvement to your knees and ankles since you started? Strengthening those are my main motivation to trying this out.

Great for seasoned yogis as well as beginners
Rbreid73 6 months ago

Great to see this program on DYWM. I have been practicing yoga for a few years so it's going to be very useful to do this series to refresh my skills on doing the basics. This class has helped make subtle tweaks to poses to avoid bad habits and increase the benefit.

Hi David - love this series,
nicolefromtoronto 6 months ago

Hi David - love this series, thank you.

I'm returning to yoga (age 48) after five years off due to injury. I've never found staff pose comfortable, even when I was a regular practitioner, but now due to tight everything (mainly flexors) it's agonizing no matter the knee position or bolster. Any suggestions? I do find keeping my legs apart rather than ankles together is slightly easier but I still cannot sit in this pose for any length of time.