Inversions-HeadstandBeginner
Upward Staff Pose
Urdhva Dandasana
An upward staff pose performed within headstand. The legs remain together and parallel to the floor while inverted, creating a challenging core-control variation.
No image available
How to Perform
- 1
Establish stable headstand position first (Salamba Sirsasana I)
- 2
Once balanced, engage core strongly
- 3
Exhale and slowly lower legs together toward horizontal
- 4
Keep legs straight and active, toes pointed
- 5
Bring legs parallel to floor in one controlled movement
- 6
Maintain vertical trunk without leaning backward
- 7
Hold for 10-30 seconds with normal breathing
- 8
Exhale and lift legs back to vertical headstand
- 9
Rest in headstand or lower to child's pose
Benefits
- Intensifies core strengthening beyond basic headstand
- Develops precise body control in inversion
- Builds endurance in inverted position
- Strengthens hip flexors and lower abdominals
- Prepares for advanced headstand variations
Alignment Cues
- Legs stay parallel to floor without dropping
- Trunk remains vertical over base
- Shoulders stay lifted away from ears
- Core stays engaged to prevent arching
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled hypertension
- • Glaucoma or retinal pathology
- • Recent cervical spine injury
- • Shoulder or brain injury
- • Pregnancy after first trimester unless long-term inversion practitioner
- • Neck injury or instability
Tags
Basic HeadstandsCoreIntermediateInversions-HeadstandShouldersSirsasana SeriesSpineasana