Dwi Pada Viparita Dandasana – Upward Facing Two Footed Staff Pose

Dwi Pada Viparita Dandasana – Upward Facing Two Footed Staff Pose

Introduction :

Dwi Pada Viparita Dandasana is derived from the combination of the Sanskrit words dwi(two),pada(foot),viparita(inverted), danda(staff) and asana (posture or pose). Dwi Pada Viparita Dandasana does not have any direct meaning.  It is called as Upward Facing Two Footed Staff Pose or Two-Legged Inverted Staff Pose in English.

Since, it is highly difficult Pose to practise. So, it is advisable to practise Srisana and Urdhva Dhanursana which gives the balance and strength respectively. After practising these two asanas, Dwi Pada Viparita Dandasana will be easy to start. (It’s even better to practise sun salutations before this Dwi Pada Viparita Dandasana)

The preparatory Poses for Dwi Pada Viparita Dandasana Are Purvottanasana, Urdhva Dhanurasana and Sirsasana; and the follow-up poses are Marichyasana I, Adho Mukha Svanasana and Uttanasana

The combination of  Urdhva Dhanurasana (upward facing bow pose)  and Sirsasana (headstand) give this Dwi Pada Viparita Dandasana Pose

Steps Involved:

  1. Start with upward bow pose.
  2. Breathing should be deeply
  3. Raise your hips.
  4. At the same time shift your knees away from your torso.
  5. Exhale and release your breath.
  6. Slowly up your head from the floor and straighten your arms.
  7. Bend the arms and lay the head between your feet and arms.
  8. Feel the stretches in the shoulder and chest area.
  9. Bring both arms under the head, and make the cup form by your finger around the head.
  10. Feel yourbody weight on your forearms and maintain the balance.
  11. Now slowly by your all strength raise the head and chest up from the floor.
  12. Heels should be placed on the mat.
  13. Don’t be rush. Do it gently.
  14. Straighten your spine, legs and elongate as much as possible.
  15. Stay in this position for few seconds (30 to 60 seconds).
  16. Exit this pose.
  17. Breathing should be normal.


  • opens the chest
  • Enhance the body balance
  • Makes the significant changes in calms the body and mind.
  • A good Stretches for the entire front body
  • Reduces the uterus problem in women
  • Reduces the fat, especially in the abdominal area
  • Shoulder gets stronger
  • Gives flexibility to the body
  • Increase the endurance
  • It helps to keep women’s anatomy healthy and gives the good shape
  • Improves the focus and concentration.
  • Strengthen the muscles in your shoulders legs and the arms.
  • Cures respiration related problems.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Wrist problems
  • Shoulderinjuries
  • low back injuries
  • neck injuries

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Always safety comes first. If you feel any pain or uncomforting, exit the pose. Do not give more pressure on your shoulders. Do practise this pose under a good yoga teacher’s guidance.

Beginners may find difficult when practise this pose. They can use the following tips to make it easy. Use the blocks or rolled-up sticky mat for support when you lift the body, It prevents you from slipping away when you raise your body and securing your elbow.