Dwi Pada Viparita Dandasana

Inversion Asanas

Dwi Pada Viparita Dandasana

Two-Legged Inverted Staff Pose


Meaning: dwi=two / pada = leg / viparita = inverted / danda = staff

Muscle and Joints:


Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Bend your knees and bring the feet near the buttocks (hip-distance apart). Bring your hands overhead, bend the elbows, and place the palms (fingers pointing toward the feet) under the shoulders. Exhale. Inhaling lifts the hips and shoulders, keeping the crown of the head on the floor. Walk the feet closer to the shoulders to arch farther (lifting heels if needed). Exhale. Inhaling, activate your arms, glute, and back muscles, and lift your head off the floor. Exhaling, lower the forearms to the floor. Bring your palms closer for comfort. Inhale. Exhaling, press down with the inner forearms and palms, lift the chest, and raise your head farther. Keep the elbows stable (pressing slightly inward) and the shoulders strong. For the full pose, walk away from the torso until the legs are straight with the soles (bottoms) of the feet on the floor. Keep your forearms on the floor and head up. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther, opening your chest, and pushing your head backward. Hold with normal breathing for as long as it is comfortable.

Coming out of position

Slightly relax the body. Carefully walk your feet back under your knees and lower the crown of the head to the floor. Inhale. Exhaling, push up and lift the chair in front of the arms (to create space), tuck the tailbone, and carefully bring your chin toward your chest (relaxing the neck) as you roll your spine back to the floor. Straighten your legs, returning to the starting position. Inhale, exhale and relax.


  • Keep the chest open (bringing the shoulder blades closer) and strengthen the abdominal muscles, arms, and shoulders in this pose to minimize weight on the head.
  • When arching farther, do so while exhaling.
  • If you cannot straighten your legs completely, bend slightly and press the soles of your feet into the floor.



If you have migraines, high blood pressure, herniated (slipped) disc, abdominal hernia, or chronic/serious neck, elbow, shoulder, or low back problems.

Be careful

If you have neck, shoulder, elbow, back issues, or diarrhea.



  • Opens the chest.
  • Stretches the entire front of the body (ankles to the throat).
  • Improves blood circulation and spinal flexibility.
  • Strengthens the hands, arms, shoulders, back, glutes, hamstrings, and calf muscles.


It helps reduce infertility, asthma, back pain, and osteoporosis symptoms.

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