How to Do Two Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana): Step by Step Guide for Beginners

What Is Two Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana)?
Two Legged Inverted Staff Pose, known in Sanskrit as Dwi Pada Viparita Dandasana, is an advanced backbend practised from an inverted position. It strongly opens the chest while building strength through the arms, back and core. This posture requires consistent preparation, shoulder stability and spinal flexibility.

The pose is commonly introduced after Wheel Pose and forearm based backbends. Control, alignment and steady breathing are essential, as the weight of the body is supported through the arms and shoulders.

When You Should Avoid This Pose
Avoid Two Legged Inverted Staff Pose if you have injuries to the neck, shoulders, arms, back or hips. This pose is not suitable during pregnancy, if you experience migraines, have blood pressure concerns or are recovering from surgery. Do not practise if there is pain or compression in the neck or spine.

How to Do Two Legged Inverted Staff Pose in 3 Easy Steps

1. Set up from Wheel Pose.
Begin in Wheel Pose with the hands and feet grounded. Slowly bend the elbows and carefully lower the crown of the head towards the mat, keeping the neck long.

2. Support the head and shoulders.
Interlace the fingers behind the head and cup the back of the skull. Press firmly through the forearms and elbows to lift weight away from the neck.

3. Open the chest and hold.
Allow the chest to expand while maintaining strong engagement through the arms and core. Breathe steadily and stay for as long as comfortable before returning to Wheel Pose and lowering down with control.

Variation: One Legged Inverted Staff Pose
From the full pose, lift one leg while keeping the hips level and stable. Lower the leg and repeat on the other side.

Common Questions

Is Two Legged Inverted Staff Pose suitable for beginners?
No. This is an advanced backbend and should only be practised after developing strength and flexibility in preparatory poses.

What muscles does Two Legged Inverted Staff Pose work?
It works the arms, shoulders, back, core and legs.

How long should the pose be held?
Hold for a few steady breaths, focusing on stability rather than duration.

Does this pose put pressure on the neck?
When practised correctly, the weight is supported by the arms and shoulders rather than the neck.

Preparatory Poses

• Fish Pose, Matsyasana
• Headstand, Sirsasana
• Upward Plank Pose, Purvottanasana
• Wheel Pose, Chakrasana

Follow Up Poses

• Downward Facing Dog Pose, Adho Mukha Svanasana
• Child’s Pose, Balasana