Asana of the Month

Asana of The Month: One Leg Inverted Staff (eka pada viparita dandasana)


One Leg Inverted Staff pose provides the same physical and mental benefits as wheel pose with slightly increased difficulty. People with glaucoma should use caution and talk to their eye doctor about the the possibility of increased eye pressure doing this pose.

English Name: One Leg Inverted Staff

Sanskrit Name: Eka Pada Viparita Dandasana

Difficulty Level: 7

Start Position: Wheel, Full


Step 1.

Lower elbows to the floor interlacing your fingers behind your head.

Step 2.

Walk your feet forward to straighten both legs.

Step 3.

Raise one leg until it is perpendicular to the floor or as high as it feels comfortable.

Step 4.

Hold the pose for a few breaths and then lower your leg to the floor. If desired, repeat with your other leg.

Physical Benefits:

  • Stretches the spine and improves flexibility
  • Stretches wrists, arms, abdomen, and back
  • Opens up the chest
  • Improves lung capacity
  • Helps pituitary and thyroid function
  • Increases stamina
  • Improves digestions
  • Strengthens legs, arm, buttocks, back, chest, shoulders, and wrists
  • May relieve backache and asthma

Mental Benefits

  • Reduces stress
  • Stimulates thinking
  • Relieves mild anxiety & depression


  • High or low blood pressure
  • Carpel tunnel syndrome
  • Glaucoma
  • Leg, arm, or back injury