PREVIOUS STEP IN YOGAPEDIA 3 Poses to Prep for One-Legged Inverted Staff Pose
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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
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 meaganmccrary.com.