Pose sheet

Upward Staff Pose in Headstand

Ūrdhva Daṇḍāsanaऊर्ध्व दण्डासन

Balance on your crown and forearms, keeping both legs straight and parallel to the floor.

Open this pose in the 3D body

Steps

Support

Crown, both forearms, and little-finger edges of the hands.

Enter

Kneel; ground your forearms, elbows shoulder-width apart, and interlace your fingers.
Ground your crown; cup your hands behind your head.
Raise your legs into a steady supported Headstand.
Exhale; lower both straight legs together until parallel to the floor.
Shift your torso slightly backward to counterbalance your legs.

Hold

Press your forearms down and keep your shoulders lifted.
Keep your legs together and horizontal, with your knees straight.
Engage your abdomen without interrupting your breathing.

Exit

Exhale; raise both legs together back to vertical.
Bend your knees and slowly lower your feet.
Ground your knees; rest in Child's Pose.

Breathing: Breathe normally; exhale when raising your legs.
Duration: 10 seconds.

Adapt

Adaptations

Feet against a wallFace the wall; support both feet with your legs horizontal.
Firm blanketFold it under your crown and both forearms.
Bent-knee Headstand preparationLift your legs with your knees tucked before straightening them.

Variations

Straight-leg entry: lift both straight legs together from the floor.
Tripod: horizontal legs; crown and palms grounded.

Signals of effort

Inverted, with weight on your head and forearms.
Straight legs held horizontally without support under your feet.
Requires holding a steady Headstand first.