Vinyala

Pose sheet

One-Legged Inverted Staff Pose II

Eka Pāda Viparīta Daṇḍāsana IIएकपादविपरीतदण्डासन II

Inverted backbend: both hands grip one ankle, head lifted and the other leg vertical.

Open this pose in the 3D body

Steps

Support

Both elbows and right foot; hands grip its ankle, head lifted.

Enter

  1. Start in Dvi Pāda Viparīta Daṇḍāsana.
  2. Bring feet closer; release interlaced fingers and place palms down.
  3. Exhale; lift your head and bring your right foot closer.
  4. Grip that ankle with both hands; ground the entire sole.
  5. Exhale; lift your left leg vertically, keeping the knee straight.

Hold

  1. Press both elbows and the supporting foot’s entire sole down.
  2. Lift your shoulders and keep your head off the floor.
  3. Maintain your grip and keep the raised knee straight.

Exit

  1. Lower your leg; switch your grip and repeat on the other side.
  2. Release the ankle; place palms down and move into Wheel.
  3. Exhale; bend knees and elbows, lowering your body to the floor.
Breathing
Breathe through your nose without holding; exhale as you lift. Fast, labored breathing while holding the pose.
Duration
10–15 seconds per side.

Adapt

Adaptations

  • StrapGrip the supporting foot using a strap; lift the other leg.
  • Two-foot preparationKeep both feet grounded while gripping one ankle, head lifted.
  • Two-leg chair preparationDvi Pāda: feet grounded, elbows bent; grip the front chair legs.

Variations

  • I: vertical leg, crown grounded, hands interlaced behind the head.
  • Dvi Pāda Viparīta Daṇḍāsana: straight legs, crown grounded, hands interlaced.

Signals of effort

  • Weight on both elbows and one foot.
  • Inverted torso with the head lifted.
  • Deep extension of the spine and neck.
  • Both shoulders flexed, both hands gripping the ankle.