Upward Facing Two-Foot Staff Pose (Sanskrit: Dwi Pāda Viparīta Daṇḍāsana / द्वि पाद विपरीत दण्डासन )
Dwi Pada Viparita Dandasana (Dwi Pāda Viparīta Daṇḍāsana) is also called Two-Legged Inverted Staff Pose or Upward Facing Two-Foot Staff Pose. Here, ‘Dwi Pada’ means both your feet, ‘Viparita’ means reversed or inverted and ‘Danda’ means a staff or a rod. This asana is an advanced inversion which is actually a combination of Chakrasana (Wheel Pose), Sirsasana (Headstand), Matsyasana (Fish Pose), and Purvottanasana (Upward Plank).
Instructions for Doing the Upward Facing Two-Foot Staff Pose
- Start by lying down flat on your back on the floor.
- Bend your elbows by extending the arms over your head and place your palms underneath your shoulders. Your fingers should point towards your feet.
- Now, just like Chakrasana, bend your knees and bring your feet closer to your hips by placing the soles of your feet on the floor next to your glutes.
- With an exhalation, lift your head and torso off the floor and gently rest the crown of your head on the floor.
- Once you are comfortable in this position, exhale and slowly straighten your legs, extending them forward one by one so that the entire weight of your body is born by your hands, neck, and head.
- Now, gently lift your left hand off the floor and place it behind your head so that your left elbow rests on the floor.
- Similarly, lift your right hand now and place it behind your head, interlocking your fingers and cupping your hands against the backside of your head.
- Raise your shoulders upwards and lift up your chest, torso, thighs, hips, and calves. Also, make sure your legs are straight and not bent at the knees.
- Stay in this position for about 60 to 120 seconds, breathing normally, although it’s normal for your breath to become rapid in this final position but don’t do it on purpose.
- To release the asana, bring your feet closer to your head by bending your knees a little. Release your hands and bring your head back to step 1’s position. Lower your torso and relax.
Benefits of Doing Dwi Pada Viparita Dandasana
- This pose is an intense chest opener and at the same time, it gives the spine a powerful stretch, improving spinal mobility, increasing lung capacity, and toning the back muscles.
- It works on your shoulders, neck, chest, abdomen, glutes, hamstrings, thighs, quads, calves, and ankles, improving your flexibility levels, posture, and sense of balance and coordination.
- This pose has a detoxifying effect on the system.
- It improves the function of your thyroid and adrenal glands and boosts your metabolism.
- Dwi Pada Viparita Dandasana can cure ailments like – prolapsed bladder, osteoporosis, thyroid-related issues, menstrual pain, and infertility-related issues.
Precautions
- Do not practice this asana if you have a neck, shoulder, elbow, wrist, lower back, or knee injury.
- Those who’ve ulcers, TB, hernia, or suffer from chronic headaches, also need to avoid this asana.
- Pregnant or menstruating women should also skip this one.