How to perform One-Legged Inverted Staff Pose
Keep your shoulders strong as you bend your back to capacity, and keep your hips aligned as you lift your leg.
What is Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose)?
Eka Pada Viparita Dandasana is an advanced backbend. It is a progression from Viparita Dandasana. To maintain balance in the pose, all aspects of Viparita Dandasana must be maintained. This version highlights any imbalance in the hips, dropping of the back ribs, or slackness in the legs.
Thus it may be used as a tool for further development of Viparita Dandasana.
When and how to do Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose)?
As with all backbends, this pose opens and expands the chest bringing a sense of exhilaration and courage. The extension of the leg, and balancing effect is invigorating and brings a sense of upward extension and alertness of the body. The back ribs get a strong upward lift, resulting in a broad open chest.
With the head in Sirsasana, it also brings the benefits of Sirsasana while quieting the mind.