Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose)

English Name(s)
Upward Facing Two-Foot Staff Pose
द्विपदविपरितदन्दसन / Dwi Pāda Viparīta Daṇḍāsana
dwi: “two”
pada: “foot”
viparita:“reversed” or “inverted”
danda: “staff”

Dwi Pada Viparita Dandasana is an advanced level yoga pose or asana. It is a combination of different yoga poses, like the Chakrasana, the Matsyasana, the Purvottanasana and the Sirsana.

This pose requires intense body flexibility. It opens your shoulder and stretches the hip flexors. It also stretches your whole body and gives you an extra boost of energy. Thus this asana can be incorporated in your flow yoga routine.

Physical benefits:

Dwi Pada Viparita Dandasana opens your chest area. This improves the mobility of your spine. The stretching of your chest muscles and subsequent flexing of the back also tones your back muscles.

Apart from that, this asana strengthens your shoulders. Practicing this pose helps to get rid of any excess fat around your belly. It also makes your body more flexible and improves your core stability.

Your body also develops a sense of balance. Your posture is improved. Different areas of the body such as shoulders, lower back, middle back, neck, biceps, triceps, psoas, quadriceps, legs and torso are stretched and strengthened by regular practice of the Upward Facing Two-Foot Staff Pose.

This yoga pose also improves the flow of blood. As a result, all the harmful toxins from the body are eliminated. Performing this pose also helps to resolve constipation.

Dwi Pada Viparita Dandasana is also very helpful for individuals suffering from the medical condition known as Prolapsed Bladder or Cystocele. It also eases menstrual and menopausal symptoms.

Energetic benefits:

This pose activates the Heart (Anahata) Chakra, which promotes acceptance, compassion, self-esteem, and boosts your self-confidence. Additionally, it also influences the Crown (Sahasrara) Chakra, the Third Eye Chakra (Ajna) Chakra and the Throat (Vishuddha) Chakra.

Dwi Pada Viparita Dandasana helps to relieve stress and depression. can be used to relax the mind and body. Practicing this pose re-energizes and refreshes your whole body. This asana also balances your mind. It enhances your power of concentration and makes it easy for you to think clearly.


The Upward Facing Two-Foot Staff Pose is an advanced level pose. Therefore, you should be careful while practicing it. People suffering from a neck, shoulder, arms and hip injury should avoid performing this pose.

If you have recently undergone surgeries of any internal organs, then practicing this asana can have adverse effects on your body. Even if the wound has healed, you should still consult your yoga instructor before practicing this pose.

Pregnant ladies and blood pressure patients should give this pose a miss. If you feel a sharp pain in your leg, then immediately release the asana.

Dwi Pada Viparita Dandasana should not be performed by individuals that experience frequent migraine and headaches. Lastly, people with ulcers, hernia and tuberculosis should refrain from doing this asana.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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