Core/LegsIntermediate
Two-Legged Inverted Staff Pose
Dvi Pada Viparita Dandasana
Two-Legged Inverted Staff rests on crown and forearms while the legs extend long, forging the bridge between headstand and deep backbends.
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How to Perform
- 1
Lie supine, bend knees, and place palms beneath the shoulders with fingers toward the feet.
- 2
Press into hands and feet to lift into Urdhva Dhanurasana, then place the crown lightly on the floor.
- 3
Straighten the legs one at a time, extending the heels forward as weight shifts to head, forearms, and feet.
- 4
Interlace fingers behind the head, elbows rooted shoulder-width, and lift the chest and pelvis as high as possible.
- 5
Breathe steadily for up to two minutes, then walk feet in, bend knees, release the hands, and roll the spine down.
Benefits
- Elongates the entire spine while strengthening shoulders, arms, and legs.
- Massages abdominal organs and lifts the diaphragm to tone the heart.
- Prepares the body for advanced backbends and inversions like Mandalasana.
Alignment Cues
- Elbows stay shoulder-width and parallel.
- Heels track straight ahead as thighs engage.
- Neck lengthens with the crown centered between forearms.
- Pelvis lifts until thighs and spine form a smooth arc.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Cervical spine injury or instability
- • Uncontrolled hypertension or eye pressure disorders
- • Acute wrist or shoulder injury
Recommended Props
WallBlanketBlocks