BackbendsAdvanced
One Leg Inverted Staff I
Eka Pada Viparita Dandasana I
One-Leg Inverted Staff lifts a single leg skyward from the forearm-supported arch, merging backbend power with the clarity of headstand.
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How to Perform
- 1
Enter Dvi Pada Viparita Dandasana with forearms interlaced behind the head and legs extended.
- 2
Root the elbows and heels while drawing the thighs toward midline.
- 3
Exhale to lift the left leg toward vertical without disturbing the head or elbows.
- 4
Hold for several breaths as the chest ascends and the standing leg stays rooted.
- 5
Lower the left leg, repeat on the right, then exit back through Viparita Dandasana before resting.
Benefits
- Builds asymmetrical strength and balance in shoulders, spine, and legs.
- Expands the chest like Sirsasana while lengthening hip flexors.
- Calms the mind by coupling inversion steadiness with backbend vigor.
Alignment Cues
- Elbows remain shoulder-width and parallel.
- Standing heel presses firmly to lengthen the back body.
- Pelvis stays level as the leg rises.
- Chest continues to lift away from the floor.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Cervical instability or compression
- • Uncontrolled hypertension or glaucoma
- • Wrist or shoulder injury compromising forearm support
Recommended Props
WallBlanketSpotter
Tags
AdvancedBackbendsLegsShouldersSpinal ExtensionSpineViparita Dandasana Seriesasana