Foot to the Head One-Legged Inverted Staff Pose
Shirsha Pada Eka Pada Viparita Dandasana
(SHEER-shuh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)
Modification: forearms to the floor, head off the floor
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
UPWARD BOW POSE
Upward Bow Pose
Urdhva Dhanurasana
(OORD-vuh duh-nur-AHS-uh-nuh)
Modification: heels down
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)