Upward One Leg to the Side Extended Four Limbs Staff Pose
Urdhva Parshva Eka Pada Utthita Chaturanga Dandasana
(OORD-vuh PAHRSH-vuh EY-kuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Leg to the Side One-Legged High Plank Modification
Modification: back knee off the floor, other leg off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
PLANK ON FOREARMS
Staff Pose Dedicated to Makara
Makara Dandasana
(MUH-kuh-ruh duhn-DAHS-uh-nuh)
Also Known As: Dolphin Plank Modification
Pose Type: forearm balance, core
Drishti Point: Nasagrai or Nasagre (nose), Angushtamadhye or Angushta Ma Dyai (thumbs)