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.
Anatomy Involved
Benefits
- Deep spinal extension
- Core and shoulder strength
- Opens chest deeply
- Develops backbend mastery
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal injuries
- Shoulder injuries
- Wrist injuries
- High blood pressure
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
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.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Eka Pada Viparita Dandasana
What is Eka Pada Viparita Dandasana?
Eka Pada Viparita Dandasana is a forearm backbend with one leg raised straight up, requiring deep back flexibility and core strength.
What are the benefits of Eka Pada Viparita Dandasana?
Deep spinal extension. Core and shoulder strength. Opens chest deeply. Develops backbend mastery.
Who should avoid Eka Pada Viparita Dandasana?
Avoid this pose if you have: Spinal injuries, Shoulder injuries, Wrist injuries, High blood pressure, Pregnancy.
How many steps are in Eka Pada Viparita Dandasana?
Eka Pada Viparita Dandasana is practiced in 10 steps. Come into Dwi Pada Viparita Dandasana (forearm backbend).
Is Eka Pada Viparita Dandasana suitable for beginners?
Eka Pada Viparita Dandasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Eka Pada Viparita Dandasana?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does Eka Pada Viparita Dandasana help with?
Eka Pada Viparita Dandasana is therapeutic for: flexibility, strength, posture correction.
What poses should I do before Eka Pada Viparita Dandasana?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Eka Pada Viparita Dandasana with other poses