Viparita Dandasana

Viparita Dandasana is an inverted back-bending asana in the modern yoga style as well as included in flow yoga sequences. Doing this yoga keeps you fit both physically and mentally. This asana is an advanced inverted asana that requires great flexibility in the body, especially in the back. It is also known as an upward-facing two-foot staff pose or two-legged inverted staff pose.

The name of this pose comes from Sanskrit Viparita, “inverted”, Danda, “staff” Asana, “posture” or “seat”. The English name of this asana Inverted Staff Pose.

Viparita Dandasana is a combination of other yoga poses like Matsyasana (Fish Pose),  Chakrasana (Wheel Pose) Purvottanasana (Upward Plank Pose) and  Sirsasana  (Headstand Pose).

Steps To Do Viparita Dandasana (Inverted Staff Pose)

  • To enter this asana, first of all, you need to Lie on your back on the yoga mat.
  • Bend your knees and draw your heels close to the knees as possible.
  • the soles of the feet a little wider than your hips.
  • Bend your arms and place your palms by your ears, fingertips facing the shoulders.
  • While keeping your arms straight, place the fingers of both your hands behind the head.
  • Now, Lift your hips, shoulders, and head from the floor, and the crown of the headrests on the ground. Place it between your hands and feet.
  • Inhale slowly and exhale vigorously which will help to straighten the legs completely.
  • Hold the pose as long as you are comfortable.

Benefits of Viparita Dandasana (Inverted Staff Pose)

  • If you also feel ashamed of your moth, then practice this asana and that ensures the reduction of belly fat.
  • You should try to incorporate this asana in your yoga routine, strengthen the arms and shoulders in the upper body.
  • Even if you do not realize this whole action, but it is really big work for your body. You have to prepare the body before performing this asana, so do not forget to warm-up the body before doing Inverted Staff Pose.
  • A good posture is to strengthen the spine of our body. This brings flexibility to the reed bone.
  • Apart from this, Viparita Dandasana also plays an important role in keeping your intestines active, providing speed and strength to your body.

The preparatory Poses for Viparita Dandasana

  • Purvottanasana
  • Urdhva Dhanurasana and
  • Sirsasana

The Follow-up Poses  for Viparita Dandasana

  • Marichyasana I
  • Adho Mukha Svanasana and
  • Uttanasana

A Word Of Cautions

  • Do not perform this asana, except for people suffering from high pressure, heart disease, hernia, women who are pregnant, have had an operation or are suffering from spondylitis.
  • If you are not able to do it yourself, do not try to force it. Try a little bit every day.
  • If you have the intestinal disease or have any serious problems in the renal bone, they should not do this asana.


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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