Dandasana, or staff pose, is the first seated posture of the Ashtanga primary series and the place we return to before and after many postures, linking with the vinyasas, until the closing sequence. From downward facing dog after the warrior sequence, jump through (or walk through) into dandasana for five breaths. Legs out straight, flex your feet, ground your sitting bones, lift through the crown of your head, hands by your hips with straight arms. Engage all three bandhas, pull your abs in and up, lift your pelvic floor muscles and tuck your chin slightly. Engage your quads to lengthen your hamstrings as you strengthen your back, knees, and upper body. You can modify by sitting on a blanket, bending your knees slightly, or taking your hands slightly behind your hips. It may look like not much is going on in this posture, but with awareness of the lengthening up and away, perpendicular and parallel, and the three bandhas engaged, you will discover the benefits of this strengthening and aligning pose.