Upward Extended Foot Inverted Staff (Urdhva Pada Viparita Dandasana)
Pose Overview
| Common Name | Upward Extended Foot Inverted Staff |
| Traditional Sanskrit Name | Urdhva Pada Viparita Dandasana |
| Sanskrit Name Pronunciation | oord-vuh PAHD-uh vee-puh-REE-tuh DAHN-duh-suh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
The Upward Extended Foot Inverted Staff pose, also known as Urdhva Pada Viparita Dandasana, is a challenging pose that requires balance and core strength. This pose is an inversion, which means it reverses the flow of blood in the body, helping to improve circulation and energize the body. It is also a great pose for building strength in the arms, shoulders, and core.
Benefits of Upward Extended Foot Inverted Staff
Improves balance and core strength Stretches the legs, hips, and chest Strengthens the arms and shoulders Improves circulation Energizes the body
How to Enter Upward Extended Foot Inverted Staff
Begin in a standing position with your feet together and your hands on your hips. Take a step back with your left foot and lower your left knee to the ground. Your left foot should be pointing back and your right foot should be pointing forward. Place your hands on the ground beside your left foot. Straighten your right leg and raise your hips up, coming into a low lunge position. Bring your hands to your hips and press into your right heel to lift your left foot off the ground. Keep your left leg straight and raise it up behind you, coming into an inverted staff position. Keep your gaze forward and hold the pose for several breaths.
How to Exit Upward Extended Foot Inverted Staff
Lower your left leg and release your hands back to the ground beside your left foot. Bring your left knee back to the ground and step your left foot forward. Come back to standing position with your feet together.
Common Upward Extended Foot Inverted Staff Modifications & Variations
If you have difficulty lifting your leg, you can keep your left knee on the ground for support You can use a block or wall for support if needed
Common Mistakes with Upward Extended Foot Inverted Staff
Arching the back Not keeping the core engaged Lifting the leg too high
Safety Guidance
Make sure to keep your core engaged throughout the pose to prevent back injury It is important to keep your balance and not overarch the back
