The Dandasana pose is called the Stick pose.  It is the foundation of all seated asanas. Dandasana is designed to strengthen the tops of your thighs and entire back muscles.  It also stretches your hamstrings (the muscles that run through your leg).  This pose will allow you to sit straight in mandir.

The instructions for this pose are:

1. Start in a seated position with your legs straight in front of you.
2. Keep both of your legs firmly on the ground ensuring that you are not lifting your heels.
3. Concentrate on firming the leg muscles by contracting them.
4. Keep your back straight.
5. Place your fingers near your hips.
6. Lengthen your arms
7. Breathe in deeply and left your chest so that we feel you are getting taller and taller.