Yoga for Absolute Beginners: Sukhasana and Dandasana

Yoga for Absolute Beginners: Sukhasana and Dandasana

User avatar for David Procyshyn
Instructor David Procyshyn
4.65909
Average: 4.7 (132 votes)
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Duration:
28
:
56

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.

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

Comments

Thank you
David Procyshyn 3 weeks ago

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

Quick question
s.boland 4 weeks 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 3 weeks 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?

It does, thank you! I did
s.boland 3 weeks ago

It does, thank you! I did this class two days ago and had ease with leaning forward onto my sitting bones, but now that I know to lean back a bit into it, it should make this a bit more challenging and this will help me make sure my foundation is rock solid before I start moving on in the beginner's series. Thank you so much!

I dig this!
karlanorrisbeauty 2 months ago

This class was my very first experience with yoga and I came out of it like "It's already over?" I'm working on getting my fitness and diet on track and was very pleased with this introduction. Can't wait to do more! After work I feel drained, but today I'm ready to face the evening! I feel so relaxed! Huge shout out to Every Damn Day Fitness for directing me here!

Back
Rosa Sousa 2 months ago

This class is absolutely perfect for first timers in yoga. The pace is very calm, very soothing as it should be, has mindfulness put into it, the focus on the breathing... Fantastic, thank you.

I would also like to add that I have back problems due to long term exercise in a bad shape, so it was extremely important for me the focus the teacher had on the back curve and position. Will never forget that.

Much love to all of you. Namaste

Thank you
Yvonne17 2 months ago

I'm so grateful to learn yoga first time here.
Thank u so so much!!

Thank you so much! I would
AfroMama 4 months ago

Thank you so much! I would like to take this class again.

Hips
Danamck 4 months ago

I had a left hip replacement 6 months ago and have been released with no restrictions. I know I won't be able to sit cross legged in the beginning. I've never done yoga before but have always wanted to.

Don't give up
Rosa Sousa 2 months ago

Don't give up on the classes. I'm sure you will find a way to adapt the exercises in your conditions. and yoga is not all about the poses. I wish you well for your recovery! Namaste