Eka Pada Viparita Dandasana
एक पाद विपरीत दण्डासन
Eka Pada Viparita Dandasana is a forearm backbend with one leg raised straight up, requiring deep back flexibility and core strength.
Benefits
- Deep spinal extension
- Core and shoulder strength
- Opens chest deeply
- Develops backbend mastery
Avoid If
- Spinal injuries
- Shoulder injuries
- Wrist injuries
- High blood pressure
- Pregnancy
Target Areas
About this Pose
Eka Pada Viparita Dandasana is a forearm backbend with one leg raised straight up, requiring deep back flexibility and core strength.
How to Practice
1. Come into Dwi Pada Viparita Dandasana (forearm backbend).
2. Feet on the floor, hips lifted.
3. Core and legs both active.
4. Inhale, lift the right leg off the floor.
5. Extend the right leg straight up toward the ceiling.
6. Left foot presses firmly into the floor.
7. Keep hips level — do not drop to one side.
8. Hold for 3-5 breaths.
9. Lower the right leg.
10. Repeat on the other side. Rest in Balasana.
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Build Your Own Sequence
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