Viparita Dandasana: Meaning, How To Do, & Benefits

Viparita Dandasana (Inverted Staff Pose) is an inverted back-bending asana in the modern yoga style as well as included in flow yoga sequences. As an inversion and hip opener, Viparita Dandasana will certainly challenge you.

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

Viparita Dandasana Meaning

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

Viparita Dandasana is also known as Inverted Staff Pose or Dwi Pada Viparita Dandasana, or Wheel Pose variation. It is also known as an upward-facing two-foot staff pose or two-legged inverted staff pose.

The pose is an advanced inverted that requires great flexibility in the body, especially in the back. Strengthens the shoulders, chest, back, legs, and core and stretches back, chest, shoulders, and abdomen.

Practice Guide to Perform Viparita Dandasana (Inverted Staff Pose)

The guide begins with an introduction to the pose, highlighting its significance in yoga practice and its potential benefits for the body and mind.

Preparatory Yoga Poses

• Matsyasana (Fish Pose)
• Chakrasana (Wheel Pose)
• Purvottanasana (Reverse Plank Pose)

How to do Viparita Dandasana

Preparation: Start by sitting on the floor with your legs extended in front of you. Place your hands a few inches behind your hips with fingers pointing towards your feet. Press into your hands and feet to lift your hips into a reverse tabletop position.

Adjust Your Position: Walk your hands closer towards your feet and lift your hips higher, creating a straight line from your shoulders to your heels. Keep your chest lifting and the shoulder blades drawing together.

Lowering Into the Pose: Slowly lower your forearms to the ground, maintaining the lift in your chest and the engagement in your arms and legs. Keep your elbows directly under your shoulders.

Final Position: Once your forearms are comfortably on the ground, straighten your legs and point your toes. Ensure your hips are lifted, and your chest is open, aiming to create a straight line from your shoulders to your feet.

Hold and Breathe: Stay in the pose for several breaths, keeping the muscles engaged while breathing steadily and deeply.

Exiting the Pose: To release, carefully lower your hips back down to the ground and come out of the pose with control.

Follow-up Yoga Poses

• Savasana (Corpse Pose)
• Ardha Halasana (Half Plow Pose)
• Apanasana (Knees to Chest Pose)
• Adho Mukha Svanasana

Precautions & Contraindications

• People suffering from high blood pressure, heart disease, hernia, pregnant women, who have undergone operation or suffering from spondylitis, should not do this asana.
• If you are not able to do it yourself, do not try to force it. Make a little effort every day.
• If you have intestinal disease or any serious problem in kidney bone then you should not do this asana.

Benefits of Viparita Dandasana

Opens Chest and Shoulders: This pose stretches the chest, shoulders, and front body, counteracting the effects of hunching and rounded shoulders.

Improves Posture: Regular practice can help improve overall posture by strengthening the muscles that support an upright position.

Increases Flexibility: It enhances flexibility in the spine, shoulders, and hip flexors.

Lower Back Relief: Helps alleviate tension in the lower back and can be beneficial for those with sciatica.

Conclusion

Viparita Dandasana, also known as Inverted Staff Pose, is an advanced yoga asana that offers a variety of benefits, including strengthening the arms, shoulders, and back while opening the chest and stretching the front body.