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Eka Pada Viparita Dandasana

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  1. Lie flat on your back. Keep your feet together and hands by the side of your hips.
  2. Fold your knees and bring your heels closer to your sitting bones. Place your heels flat on the floor. Keep some distance between your heels.
  3. Bend your elbows and press your palms on the floor. Make sure your palms are comfortably placed next to your head and your fingers are pointing toward your shoulders. The distance between your palms should be the same as the distance between your feet.
  4. Press your feet and palms against the floor. Exhale and gradually lift your hips off the floor. Let your arms and legs support your body weight equally.
  5. Push with your arms and legs to bring the crown of your head upon the floor.
  6. Interlace your fingers behind your head and broaden your shoulder blades.
  7. Inhale and lift your chest towards the ceiling.
  8. Exhale and slowly walk each leg out in front of your body until they are almost straight.
  9. Focus in between your eyebrows and breathe normally.
  10. Inhale and lift your right leg straight up.
  11. Stay in this pose for 3 to 6 long breaths.

Technique in pictures/animation


  • Calms the mind.
  • Relieves stress, anxiety and depression.
  • Improves concentration and sense of balance.
  • Increases lung capacity.
  • Stretches and strengthens the spine, legs, shoulders, arms and wrists.
  • Massages the abdominal organs.
  • Improves digestion.
  • Recommended for people with infertility, asthma, back pain and osteoporosis.[1]

Related Asanas

Special requisites

Initial practice notes


External Links