Yoga BLOG

Urdhva Dandasana is a pose that, when performed perfectly, not only looks stunning, but also requires a great deal of coordination, a bit of strength, and, above all, discipline. You may simply lose your balance the first few times you attempt this asana. However, it's worth learning Urdhva Dandasana and having a partner continually correct your perfect posture. This asana can be particularly effective against the typically tense back and neck area of our Western world. Of course, the demands on your back are correspondingly high – you can learn how to achieve the perfect posture here. Urdhva Dandasana - Demand and reward of the upward facing stick pose Dandasana twisted upwards The Stick Pose Dandasana is a pose that is easy to learn, even for beginners. You should first have mastered this asana effortlessly before attempting the Upward-Facing Stick Pose. Not to mention that Dandasana is a basic pose from which you can assume many other asanas. For Dandasana, simply sit centrally on your mat with enough distance between you and all walls, with your legs together and your toes pointing upwards. Reach your hands lightly behind your bottom to the floor, touching and feeling the mat beneath you, with your fingertips pointing forwards. By pressing your hips forward and pulling your toes towards you, you straighten your spine and open your body. The Upward-Facing Stick Pose is essentially a very similar pose, only rotated 180 degrees. Your foundation here is your hands, elbows and head. You start in the same way in the Yoga Headstand Salamba Sirasana , which you should also master without any problems. So practice this asana first to be able to stand steadily. Especially at the beginning, you should first assume Salamba Sirasana and be able to hold the position for a few seconds. From there, lower your legs slowly and with control. The goal is to keep your legs almost parallel to the floor. Be careful not to put too much tension in your toes and keep your legs as close together as possible. This requires a little more concentration and balance, but it makes your execution of Urdhva Dandasana significantly cleaner and more focused. You'll feel the latter immediately. If you're already advanced and have sufficient balance and strength, you can skip Salamba Sirasana on the way to Urdhva Dandasana. Instead of lifting and lowering your legs straight up, immediately bring them into a position parallel to the floor. Use a partner or teacher to adjust your posture until you get a feel for the perfect leg position. Since you'll be lying upside down, it's especially important to proceed slowly and with control to avoid subjecting your cervical spine to any sudden movements. The effect and goals of the upward stick position Like all asanas in which your legs float above your head, Urdhva Dandasana helps improve and stimulate blood flow throughout your body. You can also feel this blood circulation in the head in the form of circulating and stimulating energies, which is often experienced as very stimulating. However, be careful not to overtax your circulation, especially if you're already feeling under the weather. Urdhva Dandasana is a very demanding asana and deeply challenges many muscle groups, especially those that perform supporting and stabilizing functions. You'll quickly feel the strain, especially in your lower back and core, as these muscle groups balance the position of your legs. Your biceps, triceps, and neck are also engaged, as they must stabilize the vertical posture of your back. Overall, Urdhva Dandasana is an exercise that fits perfectly and seamlessly into various yoga sequences and can help strengthen your back and improve your posture in the long term. Image © dimol / 123rf.com