The Yogadandasana is also known as the yoga staff pose. This pose is a series of moves aimed at strengthening your arms and developing your biceps and triceps. In addition, this sequence of moves also nourishes your hips spine, shoulders and legs.
But be aware that this sequence is an acrobatic one and only the young and agile should go in for it. So it also a must for you to have a word with your physician, before you go ahead and do this exercise. You also need to learn to do this sequence under the guidance of a trained yoga teacher, so that you learn to do it right.
Start from a position of being on all fours and inhale deeply. As you exhale, straighten your arms and legs and lift your hips to point them towards the ceiling. Lower you head in between your arms. This improves the flow of blood towards your brain and face, as your heart is above your head.
Walk you hands a bit ahead and then twist your hips towards your left, to bring your right hip below your left hip, as you face towards your left. Your legs are stacked one upon the other, with your left leg stacked on your right leg. Stiffen the muscles of your right arm as your body is balanced on this arm alone.
Now raise your left leg and hold it with your left hand. To do this, draw your left leg up, and also stretch your left arm up along with the leg. Pause at this position for some time. Release your leg and gradually lower both your left arm and leg to the floor. Come back on all fours once again.
Now move your left leg to bring it under your torso. Shift your leg to the left side of your left arm and wrap your left leg around your left arm. Lift your right arm and hold your left foot with your right arm. This is a difficult move as your body is balanced on your left arm and right leg.
Extend your left leg straight ahead beyond your head while holding it with your right hand. Pause at this position for some time before releasing your right arm and raising it, to make it straight vertically above your head. Keep your left leg extended and protruding beyond your head. Pause at this step.
Lower your upraised right arm to the floor and lower your face towards the floor, without resting it on the floor. Simultaneously lift your right leg and balance your body on your palms. Stretch your right leg as much as you can towards your left.
With this series of moves, you give strenuous exercise to your arms, as your body weight is balanced on them.
Sources:
http://www.youtube.com/watch?v=hfDRDtuDmPc
Yoga dandasana (yoga staff pose)
http://www.yogaxtc.com/asana/yogadandasana.html
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