BackbendsAdvanced
One Leg Inverted Staff II
Eka Pada Viparita Dandasana II
Advanced one-leg inverted staff draws one foot toward the head and lifts the opposite leg vertical, intensifying shoulder and abdominal work.
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How to Perform
- 1
From Dvi Pada Viparita Dandasana walk both feet toward the head.
- 2
Release the finger interlace, plant palms beside the ears, and raise the head slightly.
- 3
Draw the right foot near the hands and clasp the ankle with both hands while the sole stays grounded.
- 4
On an exhale, stretch the shoulders and spine to lift the left leg straight up toward the ceiling.
- 5
Hold for 10–15 seconds, lower the leg, switch the grip to the left ankle, repeat on the second side, and exit back through Viparita Dandasana.
Benefits
- Intensifies abdominal engagement and thoracic opening.
- Strengthens wrists, shoulders, and back for advanced dropbacks.
- Increases focus and stamina by balancing asymmetry within an inversion.
Alignment Cues
- Ankles stay stacked under knees as you clasp.
- Lifted leg remains vertical with knee taut.
- Neck stays long even as the head lifts slightly.
- Abdominals hug in to support the lumbar spine.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Cervical injury or instability
- • Wrist or shoulder pathology
- • Unmanaged hypertension or dizziness
Recommended Props
WallSpotterBlanket
Tags
AdvancedBackbendsLegsShouldersSpinal ExtensionSpineViparita Dandasana Seriesasana