Pose sheet

One-Legged Inverted Staff Pose

Eka Pāda Viparīta Daṇḍāsana Iएक पाद विपरीत दण्डासन I

Arch your torso over your forearms and crown, with one leg grounded and the other vertical.

Open this pose in the 3D body

Steps

Support

Forearms, elbows, crown, and right foot; fingers interlaced behind your head.

Enter

Lie supine; place feet near hips and hands beside your shoulders.
Exhale, lift your torso, and place your crown on the floor.
Lower your forearms; interlace your fingers behind your head.
Straighten both legs; press your heels down, lifting chest and pelvis.
Exhale and lift your straight left leg to vertical.

Hold

Keep elbows shoulder-width apart; press both forearms down.
Keep your pelvis level and your right foot firmly grounded.
Keep both knees straight and your left leg vertical.

Exit

Lower your left leg; repeat on the other side for equal time.
Ground both feet; bring them closer and bend your knees.
Release fingers, place palms down; lift your head, then lower yourself.

Breathing: Exhale as you lift each leg; breathe normally while holding.
Gaze: Tip of your nose.
Duration: 10 seconds per side.

Adapt

Adaptations

Both feet groundedRemain in Dvi Pāda Viparīta Daṇḍāsana without lifting either leg.
WallIn Dvi Pāda, place both feet against the wall.
ChairPadded seat beneath back; shoulder blades beyond; head, arms through backrest.
Strap on chairOn chair, loop a strap around raised heel; straighten your leg.

Variations

II: hold grounded ankle with both hands; lift your head.
Head-lift form.
Entry from Śīrṣāsana: advanced transition.

Signals of effort

Crown grounded and head below your chest.
A single foot supports your pelvis.
Deep shoulder flexion and thoracolumbar extension.
Lifted leg straight; supporting knee extended.