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Yogadanda means the staff of a Yogin. In Yogadandasana, the yogi sits using one leg as a crutch under the armpit, hence the name.



  1. Sit on the floor with the legs stretched straight in front.
  2. Bend the right leg at the knee and bring the right foot beside the right hip. The right leg will now be in Virasana.
  3. Take the left leg to the left to widen the distance between the thighs and bend it at the knee so that the left foot is near the right knee.
  4. With the right hand catch the left foot. Turn the trunk to the right and with an exhalation, turn the left foot up towards the chest, keeping the left knee on the floor. Take a few breaths and with an exhalation, draw the left foot up underneath the left armpit. The left foot now rests like a crutch under the left armpit which the sole touches.
  5. After taking a few breaths, exhale, move the left arm from the shoulder round the left foot and bring it behind the back. Move the right arm from the shoulder behind the back and clasp the left forearm, turn the head to the left, raise the chin and gaze up.
  6. Stay in the pose for about 30 seconds with deep breathing.
  7. Release the hands, straighten the legs and relax.
  8. Repeat the pose on the other side for the same length of time. Now, bend the left leg so that the left foot is besides the left hip and the right foot rests under the right armpit like a crutch and clasp the right forearm behind the back with the left hand.
  9. It takes time and practice to be comfortable in the asana, but when you are it is restful.

Effects of Yogadandasana

In Yogadandasana, the spine is rested and the body relaxed. It also makes the knees and ankles more elastic in movement.

This article is presented to you by Abhyasa Yoga, Hyderabad.
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