Two Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana) – In 3 Easy Steps | Yoga With Nutan

TWO LEGGED INVERTED STAFF POSE

Sanskrit Name – Dwi Pada Viparita Dandasana

Sanskrit Name Meaning – Dwi – Two, Pada – Foot, Viparita – Inverted, Dandasana – Staff Pose

Type of Asana – Backbend

Target Areas – Arms, Back, Core

WHAT IS TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA)?

Two Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana) is a heart opening advanced yoga level pose that requires consistent practice. It builds core muscles, opens the chest and works out the upper body and legs.

DO NOT PRACTICE TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA) IF:

1. You have a back, neck, shoulder, arm or hip injury

2. It’s not advisable to practice this pose if you’re pregnant

3. You have problems with your blood pressure

4. You’ve recently had surgery

5. You suffer from migraines

BENEFITS OF TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA)

1. Builds strength in your upper body and legs

2. Opens your chest and improves flexibility in your hips

3. Increases concentration

HOW TO PRACTICE TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA) IN 3 EASY STEPS

1. Start in Wheel Pose (Chakrasana), slowly bend your elbows and touch the crown of your head to the ground.

2. Interlock your fingers and cup the back of your head for support.

3. Allow your chest to expand and stay in this pose for as long as you feel comfortable whilst breathing deeply.

TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA) VARIATION – ONE LEGGED INVERTED STAFF POSE

Challenge yourself and balance this pose on one leg – One Legged Inverted Staff Pose - Eka Pada Viparita Dandasana

PREPARATORY POSES

Fish Pose - Matsyasana

Headstand – Sirsasana

Upward Plank Pose – Purvottanasana

Chakrasana – Wheel Pose

FOLLOW UP POSES

Downward Facing Dog Pose - Adho Mukha Svanasana

Child’s Pose - Balasana