TWO LEGGED INVERTED STAFF POSE
Sanskrit Name – Dwi Pada Viparita Dandasana
Sanskrit Name Meaning – Dwi – Two, Pada – Foot, Viparita – Inverted, Dandasana – Staff Pose
Type of Asana – Backbend
Target Areas – Arms, Back, Core
WHAT IS TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA)?
Two Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana) is a heart opening advanced yoga level pose that requires consistent practice. It builds core muscles, opens the chest and works out the upper body and legs.
DO NOT PRACTICE TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA) IF:
You have a back, neck, shoulder, arm or hip injury
It’s not advisable to practice this pose if you’re pregnant
You have problems with your blood pressure
You’ve recently had surgery
You suffer from migraines
BENEFITS OF TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA)
Builds strength in your upper body and legs
Opens your chest and improves flexibility in your hips
Increases concentration
HOW TO PRACTICE TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA) IN 3 EASY STEPS
Start in Wheel Pose (Chakrasana), slowly bend your elbows and touch the crown of your head to the ground.
Interlock your fingers and cup the back of your head for support.
Allow your chest to expand and stay in this pose for as long as you feel comfortable whilst breathing deeply.
TWO LEGGED INVERTED STAFF POSE (DWI PADA VIPARITA DANDASANA) VARIATION – ONE LEGGED INVERTED STAFF POSE
Challenge yourself and balance this pose on one leg – One Legged Inverted Staff Pose - Eka Pada Viparita Dandasana
PREPARATORY POSES
Fish Pose - Matsyasana
Headstand – Sirsasana
Upward Plank Pose – Purvottanasana
Chakrasana – Wheel Pose
FOLLOW UP POSES
Downward Facing Dog Pose - Adho Mukha Svanasana
Child’s Pose - Balasana