Eka Pada Viparita Dandasana

One-Legged Inverted Staff Pose

One-Legged Inverted Staff is an advanced forearm-supported backbend with one leg lifted.

Type: Backbend
Focus: Backbend
Advanced ยท 10/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Learn the two-leg supported base and exit with an experienced teacher.
  2. Practise maintaining stable shoulders and pelvis before any single-leg variation.
  3. Lower the lifted leg before using the taught exit; never use the head or neck as the main support.

Before you begin

Avoid with neck, back, shoulder or elbow injury.

What you should feel

Strong shoulder and leg work without neck loading.

Benefits

Challenges backbend strength and asymmetrical balance.

Common mistakes

Lifting a leg before the base is stable or collapsing into the lower back.

Modifications

Choose Bridge or a teacher-guided supported chest opener.

Prep Poses

Teacher-assessed two-leg Inverted Staff preparation

Follow-Up Poses

Constructive rest

Related Content

Choose Bridge or a teacher-guided supported chest opener.