Urdhva Dandasana is a yoga pose that is also known as upward facing staff pose or upward facing plank pose.
Here are the steps to perform this pose:
- Begin by sitting on the floor with your legs straight in front of you.
- Place your hands on the floor behind your hips, with your fingers pointing towards your feet.
- Press your hands into the floor and lift your hips up, coming into a reverse tabletop position.
- Straighten your arms and lift your chest up, coming into upward facing staff pose.
- Keep your legs straight and engage your core to maintain the pose.
- Hold the pose for a few breaths, then release back down to the floor.
Some of the benefits of Urdhva Dandasana include:
- Strengthens the arms, wrists, shoulders, and back muscles: Urdhva Dandasana requires a lot of upper body strength to hold the pose, which strengthens the muscles of the arms, wrists, shoulders, and back.
- Improves posture: Practicing Urdhva Dandasana helps to correct rounded shoulders and hunched posture, promoting a tall and upright posture.
- Increases flexibility: This pose stretches the chest, spine, and abdomen, which increases flexibility and range of motion.
- Stimulates the nervous system: The deep breathing and physical challenge of Urdhva Dandasana stimulates the nervous system, promoting mental clarity and focus.
- Improves digestion: This pose can help to stimulate digestion by compressing the abdominal organs, improving overall digestive function.
- Calms the mind: Urdhva Dandasana can help to calm the mind, reduce stress, and promote a sense of inner peace.
Overall, Urdhva Dandasana is a challenging and rewarding pose that offers a wide range of physical, mental, and spiritual benefits.