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

English Name(s)
Upward Facing Two-Foot Staff Pose
Sanskrit
द्विपदविपरितदन्दसन / Dwi Pāda Viparīta Daṇḍāsana
Pronunciation
dvee-Pa-da-vipa-rita-don-DAHS-anna
Meaning
dwi: “two”
pada: “foot”
viparita:“reversed” or “inverted”
danda: “staff”

Introduction

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.

Yoga is a great way to improve your health and happiness. A 12 Week study conducted in Hongkong found that participants had improved balance, flexibility, as well as stress levels after practicing Hatha Yoga, poses such as Dwi Pada Viparita Dandasana, or similar sequences many times over 12 weeks.

Muscle Focus

Upward Facing Two-Foot Staff Pose focuses on several muscles such as

  • Core (Abdominal Muscles)
  • Chest (Pectoralis)
  • Shoulders (Deltoids)
  • Back muscles (Latissimus Dorsi)
  • Buttocks (glutes)
  • Thighs (Hamstrings)

Ideal For Health Conditions

  • Chest/Heart opening pose
  • Good for people having sedentary lifestyles
  • Helps to prevent backache.
  • Strengthens and tones spinal muscles.

Benefits of Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose

1. It Stretches the Anterior Muscle Chain of the Body

The anterior chain consists of all the muscles that are located on the front side of the body. Practicing this asana helps to stretch all the muscles that are located in front of your body, including the pectoralis major and minor. Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose helps to stretch all the muscles from knees to shoulders.

2. It also Increases the Mobility of your Hip Joints

Practicing this pose also helps to increase the mobility of the hip joint, hence improving its range of motion.

3. It Releases Tension from the Shoulders and Neck

The Yoga Pose of Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose helps to release any kind of tension that is built inside your muscles. This Yoga Asana also relieves stress, fatigue, and even depression.

4. It Improves Digestion and Stimulates Reproductive Organs

This Yoga pose helps in improving your digestion and stimulating the reproductive organs. It also increases blood circulation towards the head which leads to improvement in mental functions like memory, concentration, etc.

5.  It Improves Body Alignment

Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose helps to improve body alignment. Yoga asanas help you in aligning your spine and shoulders with each other, thus helping you stand tall and graceful.

6. It Improves Balance and Coordination

Yoga asanas also help in improving balance and coordination between mind, body, and soul. Practicing Yoga can help you a lot in your day-to-day life by providing confidence while standing still or walking without falling down. Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose is one of the poses that will give immense power to hold your posture longer duration once you master it.

7. It Promotes Flexibility of Muscles and Joints

Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose also helps to improve the flexibility of muscles & joints by stretching them properly while practicing Yoga asanas/Pose such as Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose. Yoga asanas help in aligning the body, improving balance and coordination, releasing tension from muscles and joints, and stretching them properly.

8. Improves Blood Flow

All the Yoga poses help in improving the blood flow as they all require focus, concentration, and deep breathing. Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose is one of the best yoga poses that help in flushing out toxins from your body. As a result, it improves your overall health.

9. Eases Menstrual and Menopausal Symptoms

Yoga help in soothing your nerves and relaxes you. Yoga helps to balance the hormones of the body, thus providing relief during menstruation or menopause. Yoga asanas like Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose help in relieving stress, anxiety, and fatigue caused due to hormonal imbalance during these periods.

10.  Strengthens Muscles

Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose strengthens your leg muscles by stretching them properly and also improves their flexibility at the same time. Yoga poses are beneficial for strengthening muscles as well as joints because they require focusing on deep breathing while practicing Yoga asanas/poses.

11.  Helpful in Conditions Such as Prolapsed Bladder or Cystocele

Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose is also very helpful for individuals suffering from the medical condition known as Prolapsed Bladder or Cystocele. Yoga asanas such as Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose helps in releasing any kind of tension that is built inside your muscles and relieves stress, fatigue, and even depression.

Contraindications

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

Variations

  • Setu Bandh Asana with Legs Extended
  • Dwi Padasana with Wheel Pose as the base.

Preparatory Pose

  • Chakrasana or Urdhwa Dhanurasana(Wheel Pose)
  • Ustrasana (Camel Pose)
  • Setu Bandha Asana (Bridge Pose)
  • Matasyasana (Fish Pose)

Beginner’s Tips

  • Start by practicing against a wall until you feel comfortable with the pose.
  • Make sure your spine is straight and parallel to the ground.
  • Breathe deeply and hold the pose for at least 30 seconds.
  • If you find it challenging to balance in this position, focus on keeping your core engaged.
  • Once you have mastered the basic version of Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose then you can try the more advanced version.

How to do Upward Facing Two-Foot Staff Pose

Follow these steps to master this pose: Step by Step Instructions of Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose

  • Come to Wheel Pose
  • Lower your head to the mat, take a deep backbend, and walk your arms towards your body,
  • You will rest with your forearms on the floor on either side of your head for support.
  • Upward Facing Two-Foot Staff Pose Lifting off of your forearms, shift your entire body forward.
  • You should be pressing into the mat with the soles of your feet and your forearms,
  • Your hips should now be above your head.
  • Hold this position for up to 30 seconds and then relax.

Mental Benefits of Upward Facing Two-Foot Staff Pose

  • Helps in calming your mind
  • Releasing any kind of tension
  • Relieving, stress, anxiety, and depression.

Bottom Line

Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose is a challenging backbend that requires the use of many different muscles in the body at once. Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose stretches out the chest and shoulders while also strengthening core muscles in addition to other benefits such as improved posture, strengthened arms and legs, increased blood flow throughout all areas of the body due to increased heart rate during practice which can help with circulation issues like varicose veins among others.

So, what are you waiting for? Start practicing Dwi Pada Viparita Dandasana or Upward Facing Two-Foot Staff Pose today to improve your overall health.

1 sources
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/
Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga. She is known around the world for her thought leadership in the wellness industry and was also recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. Meera is a yoga teacher and yoga therapist, though now she focuses primarily on leading Siddhi Yoga, blogging and spending time with her family in Singapore.

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