Dandayamana Yoga Mudrasana

Dandayamana Yoga Mudrasana is a form of yoga asana which is a simple standing forward bend. It uses two different yoga postures or asana when the core muscles are warmed up to ensure that the spine is fully extended and promotes proper poses.

Dandayaman Yoga Mudrasana is a simple standing forward bend in a steep mountain pose that internally stretches the shoulders, quadriceps, hamstrings, upper back, and lower body simultaneously.

Dandayamana Yoga Mudrasana Meaning

Dandayamana Yoga Mudrasana is a Sinskrit word. Here, ‘Danda’ means ‘Stick or Staff’, ‘Yamana’ means ‘balancing’ or ‘maintaining’, ‘Mudra’ means ‘seal’, and ‘asana’ means ‘ yoga pose’.

Dandayamana Yoga Mudrasana also known as Dwikonasana. Here, ‘Dwi’ means ‘Two’, ‘Kon’ means ‘Angle’, and ‘asana’ means ‘pose’. In the mudra, two angles are formed with the raised arms.

How to do Dandayamana Yoga Mudrasana?

In a standing position, take the hands behind the back. Keeping the fingers together, raise the arms as high as possible and bend the breath forward. Pause as long as possible, then while inhaling, stand up straight. Do this action 5-6 times.

Dwikonasana Steps:-

Now let us know in detail the steps of Dandayamana Yoga Mudrasana or Dwikonasana, how you can do Dwikonasana. While following the steps, look at the picture shown above carefully and do Dwikonasana as well as follow the steps of Dwikonasana given below-

Step 01

Stand straight and keep a distance of one foot between the feet. Take a deep breath and take a few slow, normal breaths.

Step 02

Lean forward a little spread the arms behind the back. Interlock the fingers.

Step 03

Now while exhaling bend forward from the hips and slowly raise the arms together. The torso, neck, and head should be parallel to the floor.

Step 04

This is the last position. Breathe normally. Maintain the posture as long as it is comfortable. In the final position, the arms form an angle with the shoulder joints. Similarly, another angle is formed from the hips.

Preparatory Poses

Follow Up Poses

Benefits of Dandayamana Yoga Mudrasana

  • This pose is a great asana to achieve physical balance. Not only this, it increases shoulder mobility, stretches the torso, and engages the shoulder muscles, helping it to become stronger.
  • This yoga asana stretches and massages your spine, strengthening your shoulders and neck while promoting blood circulation. This pose can strengthen your shoulders.
  • The pose increases blood circulation in the upper body, and strengthens the muscles of the pelvis, lower back, hips and abdomen. You will feel refreshed and energetic after practicing this.
  • It helps tone and strengthen the joints of the spine for people who work on a computer for long periods of time as it promotes blood flow to the lower muscles. In addition, it stretches the spine and hip joints.
  • While doing the pose, your upper body comes towards your knees. This helps in reducing stress and anxiety.

How long to do Dandayamana Yoga Mudrasana

  • Duration can range from thirty seconds to a minute in the final position for beginners.
  • In this case, they can go for four to five rounds.
  • On regular practice, it will be easier to stay in the final position for longer periods, such as five minutes.


Practicing Dandayamana Yoga Mudrasana regularly along with other asanas relaxes the back muscles and helps in healing a stiff back. It increases the mobility of the shoulder joints and regulates blood circulation, especially towards the head.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional