Challenge Pose: How to Enter One-Legged Inverted Staff Pose - Yoga Journal

Challenge Pose: One-Legged Inverted Staff Pose

Root your forearms, lift your shoulders, curl your chest open, and extend through your spine and legs as you move step by step into Eka Pada Viparita Dandasana.
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PREVIOUS STEP IN YOGAPEDIA 3 Poses to Prep for One-Legged Inverted Staff Pose

Eka Pada Viparita Dandasana
eka = one · pada = foot · viparita = inverted · danda = staff · asana = pose


Opens your shoulders, chest, and upper back; strengthens your legs and upper body; stretches your front body, the thigh of your grounded leg, and the hamstrings of your lifted leg; increases energy

See also Amy Ippoliti's New Way to Wheel: A 6-Step Warm-Up

Stay Safe

Viparita Dandasana (with one or both feet down) demands open shoulders and upper-back muscles. You must be able to keep both forearms rooted with your elbows shoulder-distance apart, and your shoulders lifted away from the floor, or you risk not only compressing your low back but your neck as well (read: not worth it!). Move slowly as you place one forearm down and then the other; your shoulders will quickly tell you if this pose is appropriate. 

See also Chest-Opening Yoga Poses

About Our Pro
Teacher and model Meagan McCrary is a yoga teacher in Los Angeles and author of Pick Your Yoga Practice: Exploring and Understanding Different Styles of Yoga. To learn more, go to