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Staff Pose with Twist Eka padangushtha parivritta dandasana

2 min
46 score
6 kcal
Seated Poses
Static
Staff Pose with Twist
hourglass-icon 2 min
asana miniature
01:31
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Improves balance
  • Relaxes the back muscles
  • Improves spinal mobility
  • Stretches the gluteal muscles
  • Stretches the backs of the legs

Contraindications

Pregnancy

Technique of execution

Sit and hold your right foot with your left hand. Gradually straighten the leg, turn your head and torso right, and place your right hand behind you on the floor. Sit tall and breathe steadily. Release and repeat to the left, holding your left foot with your right hand.

Upload date:2026-10-09T17:26:50+00:00

What to do if it does not work out, as in the video

1
Use a strap around the foot or leave the knee slightly bent. Do not pull the leg through pain.

Where can I meet

Lesson search
Challenges

Staff Pose with Twist occurs 22 times in ready-made lessons

Theme Title Time
Relaxation
Stress Relief 45 min
45 min
Relaxation
Stress Relief 60 min
60 min
Relaxation
Stress Relief 90 min
90 min
Energy
Energizing Morning 90 min
90 min
Digestion
Yoga for the Liver 90 min
90 min
Digestion
Healthy Digestion 90 min
90 min
Blood pressure
Yoga for Low Blood Pressure 90 min
90 min
Blood pressure
Yoga for High Blood Pressure 90 min
90 min
Varicose veins
Varicose Vein Prevention 15 min
15 min
Varicose veins
Varicose Vein Prevention 20 min
20 min
Varicose veins
Varicose Vein Prevention 25 min
25 min
Varicose veins
Varicose Vein Prevention 30 min
30 min
Varicose veins
Varicose Vein Prevention 45 min
45 min
Varicose veins
Varicose Vein Prevention 60 min
60 min
Varicose veins
Varicose Vein Prevention 90 min
90 min
Habits
Yoga When Giving Up Alcohol 45 min
45 min
Lungs
Yoga When Quitting Smoking 90 min
90 min
Depression
Yoga for Anxiety Relief 45 min
45 min
Depression
Yoga for Anxiety Relief 90 min
90 min
Back
Yoga Lying Down 90 min
90 min
Health
Yoga for ADHD 60 min
60 min
Health
Yoga for ADHD 90 min
90 min

Staff Pose with Twist occurs 74 times in ready-made courses

Theme Title Duration Day
Back
Healthy Back 4 w.
Day: 19, 22, 23, 28
4 w. 19, 22, 23, 28
Whole body
Front Splits 5 w.
Day: 15, 16, 17, 25
5 w. 15, 16, 17, 25
Whole body
Healthy Joints 4 w.
Day: 16, 26, 28
4 w. 16, 26, 28
Beginners
Yoga for Beginners 3 w.
Day: 6
3 w. 6
Sleep
Healthy Sleep 4 w.
Day: 9, 11, 16, 17, 22, 23, 25, 26, 27, 28
4 w. 9, 11, 16, 17, 22, 23, 25, 26, 27, 28
Back
Regal Posture 4 w.
Day: 10, 11
4 w. 10, 11
Weight loss
Toned Abs 4 w.
Day: 4, 5, 28
4 w. 4, 5, 28
Weight loss
Lean Legs 4 w.
Day: 9
4 w. 9
Whole body
Strong Arms 2 w.
Day: 2
2 w. 2
Stress relief
Overcoming Depression 2 w.
Day: 10
2 w. 10
Weight loss
Toned Abs 2 w.
Day: 13
2 w. 13
Stress relief
Stress Relief 2 w.
Day: 4
2 w. 4
Whole body
Healthy Joints 2 w.
Day: 7
2 w. 7
Whole body
Build Your Balance 2 w.
Day: 1
2 w. 1
Whole body
Touch the Floor 2 w.
Day: 10
2 w. 10
Stress relief
Relaxation 2 w.
Day: 3
2 w. 3
Health
Strengthen Your Immunity 2 w.
Day: 2
2 w. 2
Health
Strengthen Your Immunity 3 w.
Day: 9
3 w. 9
Stress relief
Stress Relief 3 w.
Day: 11
3 w. 11
Stress relief
Overcoming Depression 3 w.
Day: 17
3 w. 17
Whole body
Healthy Joints 3 w.
Day: 14
3 w. 14
Whole body
Build Your Balance 3 w.
Day: 8
3 w. 8
Weight loss
Toned Abs 3 w.
Day: 20
3 w. 20
Whole body
Touch the Floor 3 w.
Day: 17, 18
3 w. 17, 18
Whole body
Strong Arms 3 w.
Day: 9
3 w. 9
Stress relief
Relaxation 3 w.
Day: 10
3 w. 10
Health
Quit Drinking 3 w.
Day: 7, 13
3 w. 7, 13
Health
Quit Drinking 4 w.
Day: 5
4 w. 5
Whole body
Static Practice 1 w.
Day: 5
1 w. 5
Whole body
Static Practice 2 w.
Day: 11
2 w. 11
Whole body
Static Practice 3 w.
Day: 6, 15
3 w. 6, 15
Whole body
Static Practice 4 w.
Day: 6, 9
4 w. 6, 9
Stress relief
Relief from Anxiety 3 w.
Day: 12
3 w. 12
Stress relief
Relief from Anxiety 4 w.
Day: 10
4 w. 10
Back
Yoga for Scoliosis 4 w.
Day: 4, 11, 22
4 w. 4, 11, 22
Men's health
Prolong Sexual Pleasure 12 w.
Day: 23, 59, 66, 80
12 w. 23, 59, 66, 80
Whole body
Front Splits 4 w.
Day: 16
4 w. 16
Whole body
Middle Splits 4 w.
Day: 5
4 w. 5
Health
Reduce Puffiness 4 w.
Day: 24, 26
4 w. 24, 26
Whole body
Open Your Hips 4 w.
Day: 2
4 w. 2
Stress relief
Inner Harmony 4 w.
Day: 5, 10
4 w. 5, 10
Whole body
Advanced Yoga 1 w.
Day: 4
1 w. 4
Whole body
Advanced Yoga 2 w.
Day: 1, 8
2 w. 1, 8
Whole body
Advanced Yoga 5 w.
Day: 27
5 w. 27
Women's health
Postpartum Recovery 2 w.
Day: 11
2 w. 11
Back
Healthy Neck 1 w.
Day: 2
1 w. 2
Back
Healthy Neck 2 w.
Day: 11
2 w. 11
Back
Healthy Neck 4 w.
Day: 23
4 w. 23
Health
Headache Relief 2 w.
Day: 12
2 w. 12
Health
Headache Relief 4 w.
Day: 20, 27
4 w. 20, 27
Weight loss
Lean Body 2 w.
Day: 8
2 w. 8
Weight loss
Lean Body 3 w.
Day: 6
3 w. 6
Weight loss
Lean Body 4 w.
Day: 19
4 w. 19
Whole body
Beautiful Bust 1 w.
Day: 4
1 w. 4
Whole body
Beautiful Bust 2 w.
Day: 9
2 w. 9
Whole body
Beautiful Bust 3 w.
Day: 14, 17
3 w. 14, 17
Whole body
Beautiful Bust 4 w.
Day: 15, 22
4 w. 15, 22
Health
Healthy Digestion 3 w.
Day: 2
3 w. 2
Health
Healthy Digestion 4 w.
Day: 2, 4, 27
4 w. 2, 4, 27
Men's health
Prolong Sexual Pleasure 3 w.
Day: 11
3 w. 11
Stress relief
Yoga in the Big City 1 w.
Day: 3
1 w. 3
Stress relief
Yoga in the Big City 2 w.
Day: 1, 5
2 w. 1, 5
Stress relief
Yoga in the Big City 3 w.
Day: 3
3 w. 3
Stress relief
Yoga in the Big City 4 w.
Day: 3
4 w. 3
Back
Atlas Stands Tall 3 w.
Day: 20
3 w. 20
Back
Atlas Stands Tall 4 w.
Day: 20, 23
4 w. 20, 23
Whole body
Flexibility Whisperer 1 w.
Day: 6
1 w. 6
Whole body
Flexibility Whisperer 2 w.
Day: 6
2 w. 6
Whole body
Flexibility Whisperer 3 w.
Day: 6
3 w. 6
Whole body
Flexibility Whisperer 4 w.
Day: 6, 26
4 w. 6, 26
Weight loss
Intensive Weight Loss 1 w.
Day: 2
1 w. 2
Weight loss
Intensive Weight Loss 2 w.
Day: 2
2 w. 2
Weight loss
Intensive Weight Loss 3 w.
Day: 2
3 w. 2
Weight loss
Intensive Weight Loss 4 w.
Day: 2
4 w. 2

Details of the exercise

Category
Seated Poses
Mechanics
Static
Complexity
For Advanced
Duration
2 minutes
Energy consumption
6 kcal
Popularity
236 out of 442

Where can I meet

Lesson search
Challenges

Staff Pose with Twist occurs 22 times in ready-made lessons

Lesson Duration
Stress Relief 45 min
Stress Relief 60 min
Stress Relief 90 min
Energizing Morning 90 min
Yoga for the Liver 90 min
Healthy Digestion 90 min
Yoga for Low Blood Pressure 90 min
Yoga for High Blood Pressure 90 min
Varicose Vein Prevention 15 min
Varicose Vein Prevention 20 min
Varicose Vein Prevention 25 min
Varicose Vein Prevention 30 min
Varicose Vein Prevention 45 min
Varicose Vein Prevention 60 min
Varicose Vein Prevention 90 min
Yoga When Giving Up Alcohol 45 min
Yoga When Quitting Smoking 90 min
Yoga for Anxiety Relief 45 min
Yoga for Anxiety Relief 90 min
Yoga Lying Down 90 min
Yoga for ADHD 60 min
Yoga for ADHD 90 min

Staff Pose with Twist occurs 74 times in ready-made courses

Theme Title Duration Day
Back
Healthy Back 4 w.
Day: 19, 22, 23, 28
4 w. 19, 22, 23, 28
Whole body
Front Splits 5 w.
Day: 15, 16, 17, 25
5 w. 15, 16, 17, 25
Whole body
Healthy Joints 4 w.
Day: 16, 26, 28
4 w. 16, 26, 28
Beginners
Yoga for Beginners 3 w.
Day: 6
3 w. 6
Sleep
Healthy Sleep 4 w.
Day: 9, 11, 16, 17, 22, 23, 25, 26, 27, 28
4 w. 9, 11, 16, 17, 22, 23, 25, 26, 27, 28
Back
Regal Posture 4 w.
Day: 10, 11
4 w. 10, 11
Weight loss
Toned Abs 4 w.
Day: 4, 5, 28
4 w. 4, 5, 28
Weight loss
Lean Legs 4 w.
Day: 9
4 w. 9
Whole body
Strong Arms 2 w.
Day: 2
2 w. 2
Stress relief
Overcoming Depression 2 w.
Day: 10
2 w. 10
Weight loss
Toned Abs 2 w.
Day: 13
2 w. 13
Stress relief
Stress Relief 2 w.
Day: 4
2 w. 4
Whole body
Healthy Joints 2 w.
Day: 7
2 w. 7
Whole body
Build Your Balance 2 w.
Day: 1
2 w. 1
Whole body
Touch the Floor 2 w.
Day: 10
2 w. 10
Stress relief
Relaxation 2 w.
Day: 3
2 w. 3
Health
Strengthen Your Immunity 2 w.
Day: 2
2 w. 2
Health
Strengthen Your Immunity 3 w.
Day: 9
3 w. 9
Stress relief
Stress Relief 3 w.
Day: 11
3 w. 11
Stress relief
Overcoming Depression 3 w.
Day: 17
3 w. 17
Whole body
Healthy Joints 3 w.
Day: 14
3 w. 14
Whole body
Build Your Balance 3 w.
Day: 8
3 w. 8
Weight loss
Toned Abs 3 w.
Day: 20
3 w. 20
Whole body
Touch the Floor 3 w.
Day: 17, 18
3 w. 17, 18
Whole body
Strong Arms 3 w.
Day: 9
3 w. 9
Stress relief
Relaxation 3 w.
Day: 10
3 w. 10
Health
Quit Drinking 3 w.
Day: 7, 13
3 w. 7, 13
Health
Quit Drinking 4 w.
Day: 5
4 w. 5
Whole body
Static Practice 1 w.
Day: 5
1 w. 5
Whole body
Static Practice 2 w.
Day: 11
2 w. 11
Whole body
Static Practice 3 w.
Day: 6, 15
3 w. 6, 15
Whole body
Static Practice 4 w.
Day: 6, 9
4 w. 6, 9
Stress relief
Relief from Anxiety 3 w.
Day: 12
3 w. 12
Stress relief
Relief from Anxiety 4 w.
Day: 10
4 w. 10
Back
Yoga for Scoliosis 4 w.
Day: 4, 11, 22
4 w. 4, 11, 22
Men's health
Prolong Sexual Pleasure 12 w.
Day: 23, 59, 66, 80
12 w. 23, 59, 66, 80
Whole body
Front Splits 4 w.
Day: 16
4 w. 16
Whole body
Middle Splits 4 w.
Day: 5
4 w. 5
Health
Reduce Puffiness 4 w.
Day: 24, 26
4 w. 24, 26
Whole body
Open Your Hips 4 w.
Day: 2
4 w. 2
Stress relief
Inner Harmony 4 w.
Day: 5, 10
4 w. 5, 10
Whole body
Advanced Yoga 1 w.
Day: 4
1 w. 4
Whole body
Advanced Yoga 2 w.
Day: 1, 8
2 w. 1, 8
Whole body
Advanced Yoga 5 w.
Day: 27
5 w. 27
Women's health
Postpartum Recovery 2 w.
Day: 11
2 w. 11
Back
Healthy Neck 1 w.
Day: 2
1 w. 2
Back
Healthy Neck 2 w.
Day: 11
2 w. 11
Back
Healthy Neck 4 w.
Day: 23
4 w. 23
Health
Headache Relief 2 w.
Day: 12
2 w. 12
Health
Headache Relief 4 w.
Day: 20, 27
4 w. 20, 27
Weight loss
Lean Body 2 w.
Day: 8
2 w. 8
Weight loss
Lean Body 3 w.
Day: 6
3 w. 6
Weight loss
Lean Body 4 w.
Day: 19
4 w. 19
Whole body
Beautiful Bust 1 w.
Day: 4
1 w. 4
Whole body
Beautiful Bust 2 w.
Day: 9
2 w. 9
Whole body
Beautiful Bust 3 w.
Day: 14, 17
3 w. 14, 17
Whole body
Beautiful Bust 4 w.
Day: 15, 22
4 w. 15, 22
Health
Healthy Digestion 3 w.
Day: 2
3 w. 2
Health
Healthy Digestion 4 w.
Day: 2, 4, 27
4 w. 2, 4, 27
Men's health
Prolong Sexual Pleasure 3 w.
Day: 11
3 w. 11
Stress relief
Yoga in the Big City 1 w.
Day: 3
1 w. 3
Stress relief
Yoga in the Big City 2 w.
Day: 1, 5
2 w. 1, 5
Stress relief
Yoga in the Big City 3 w.
Day: 3
3 w. 3
Stress relief
Yoga in the Big City 4 w.
Day: 3
4 w. 3
Back
Atlas Stands Tall 3 w.
Day: 20
3 w. 20
Back
Atlas Stands Tall 4 w.
Day: 20, 23
4 w. 20, 23
Whole body
Flexibility Whisperer 1 w.
Day: 6
1 w. 6
Whole body
Flexibility Whisperer 2 w.
Day: 6
2 w. 6
Whole body
Flexibility Whisperer 3 w.
Day: 6
3 w. 6
Whole body
Flexibility Whisperer 4 w.
Day: 6, 26
4 w. 6, 26
Weight loss
Intensive Weight Loss 1 w.
Day: 2
1 w. 2
Weight loss
Intensive Weight Loss 2 w.
Day: 2
2 w. 2
Weight loss
Intensive Weight Loss 3 w.
Day: 2
3 w. 2
Weight loss
Intensive Weight Loss 4 w.
Day: 2
4 w. 2

Reward

Flexibility
12
Stamina
8
Focus
6
Strength
6
Mobility
6
Balance
8
Урок 429 ( Staff Pose with Twist )

1 / 1 асан
asana
01:31
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Staff Pose with Twist: Video & Guide | Unagrande

Information about asana
Technique of execution

Staff Pose with Twist: hold one foot, lengthen the leg and rotate gently toward that side.

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