Yoga Chikitsa · Primary · Finishing Sequence
Urdhva Dandasana
Upward staff
What it is
Urdhva Dandasana, upward staff pose, comes directly out of headstand.
What it looks like
From Sirsasana, you lower the straight legs until they are parallel to the floor and hold them there. Then you lift back up before coming down.
Why it is practised
It adds strength and control to the headstand. Holding the legs halfway asks for more effort than the headstand itself, so it is usually held for fewer breaths. Many students find it helps them feel how the shoulders and the centre of the body support balance. After the hold, the legs lift again and then lower to rest.
What to pay attention to
Keep the shoulders lifted and the weight in the forearms. If lowering the legs pulls the body off balance, bend the knees or lower the legs to the floor.
Who it suits
Students with a steady headstand. A teacher can help you find a starting point; private sessions are available in Dubai or online.
Next in the sequence: Baddha Padmasana.
From headstand, the legs lower toward parallel with the floor.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.