One Legged Inverted Staff Pose
Ekapada Viparita Dandasana · एकपाद विपरीत दण्डासन
One Legged Inverted Staff Pose
Ekapada Viparita Dandasana · एकपाद विपरीत दण्डासन
BackbendInversion
Level
Advanced
Body
Backbend, Inversion
How to practice
Enter Inverted Staff Pose with your forearms and feet grounded. Lift the chest and hips, then slowly raise one leg. Lengthen through the lifted leg without twisting your hips. Stay steady through the supporting foot and forearms, and breathe evenly.
Benefits
Develops shoulder stability and back-body strength while strongly stretching the chest and front hips. The raised leg adds single-leg strength and pelvic control to the deep backbend.
Who should avoid or modify
- This deep backbend needs expert supervision and established shoulder mobility. Avoid with neck, shoulder, or back injury; never push through head pressure or a pinching spine. Keep both feet grounded unless the base pose remains steady without extra neck or lower-back pressure.
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