Upward Standing Staff Pose or Urdhva Dandasana is a yoga pose that is also known as Upward Facing Staff Pose. It is a challenging pose that requires strength and stability in the arms, shoulders, and core.
Urdhva Dandasana is a challenging pose that can help to build strength in the arms, shoulders, and core. It can also help to improve posture and increase overall body awareness.
Engaging the core muscles (pulling the belly in), shoulders and arms, chest and diaphragm, along with the pelvis, the students can take their practice to the next level with Urdhva Dandasana (Upward Standing Staff Pose).
Urdhva Dandasana helps boost energy in the body and hence can be included in flow yoga sequences.
Benefits and Contraindications
Massages internal organs and improves digestion
Stimulating to the heart and circulation
Slows down ageing
Strengthens the arms, legs, and spine
High or low blood pressure
Severe back, neck, stomach or head injuries
Menstruations and pregnancy
Frequently Asked Questions
Urdhva Dandasana is an advanced pose that requires a lot of strength and stability in the upper body. It is not recommended for beginners unless they have a solid foundation in arm balances and have worked up to it with the help of a qualified teacher.
Yes, Urdhva Dandasana can be modified with the use of props or by practicing preparatory poses that build strength and stability in the upper body. Some modifications include using a block under the hands or practicing the pose with the knees bent.
To avoid wrist pain in Urdhva Dandasana, it is important to engage the muscles in the arms and shoulders and to distribute the weight evenly through the hands. You can also modify the pose by using a block or by practicing the pose with the forearms on the ground instead of the hands.
Common mistakes in Urdhva Dandasana include allowing the elbows to splay out to the sides, collapsing through the chest and shoulders, and not engaging the core muscles.
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