One-Legged Inverted Staff Pose

Eka Pāda Viparīta Daṇḍāsana

Works on Chest · Hip flexors · Quadriceps

How to do it

1. Come into Inverted Staff Pose with the forearms on the floor and the legs bent.
2. Press into the supporting foot and the forearms, then lift the other leg toward the ceiling.
3. Lift the chest, keep the arch even and breathe; lower the leg, rest and switch sides.

To come out, lower the lifted leg, then the body, and hug the knees.

Common mistakes

• Don’t collapse the lower back.
• Don’t let the elbows splay.
• Don’t force the leg higher.

Benefits

• A deep backbend that builds leg and shoulder strength.
• Opens the chest and front of the hips.
• Develops balance.

Make it easier or different

• Easier: take Two-Legged Inverted Staff Pose.
• Support: place a block under the supporting foot.
• Keep the lifted knee bent.

Take care: Skip with back, neck or shoulder injuries, and warm up the spine and shoulders first.

Suggest a correction

What next

Two-Legged Inverted Staff Pose Advanced Child's Pose Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

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• Forearm Wheel with Bent KneesAdvanced
• Full BowAdvanced
• Full LocustAdvanced
• Half-Lotus WheelAdvanced
• Kapotasana (Pigeon Backbend)Advanced
• King Dancer PoseAdvanced