Urdhva Dandasana

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:

  1. Begin by sitting on the floor with your legs straight in front of you.
  2. Place your hands on the floor behind your hips, with your fingers pointing towards your feet.
  3. Press your hands into the floor and lift your hips up, coming into a reverse tabletop position.
  4. Straighten your arms and lift your chest up, coming into upward facing staff pose.
  5. Keep your legs straight and engage your core to maintain the pose.
  6. Hold the pose for a few breaths, then release back down to the floor.

Some of the benefits of Urdhva Dandasana include:

  1. 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.
  2. Improves posture: Practicing Urdhva Dandasana helps to correct rounded shoulders and hunched posture, promoting a tall and upright posture.
  3. Increases flexibility: This pose stretches the chest, spine, and abdomen, which increases flexibility and range of motion.
  4. Stimulates the nervous system: The deep breathing and physical challenge of Urdhva Dandasana stimulates the nervous system, promoting mental clarity and focus.
  5. Improves digestion: This pose can help to stimulate digestion by compressing the abdominal organs, improving overall digestive function.
  6. 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.