Two-Legged Inverted Staff Pose

Dvi Pāda Viparīta Daṇḍāsana

Works on Chest · Hip flexors · Shoulders

How to do it

1. Lie on the back and place the forearms on the floor beside the ears, elbows shoulder-width apart.
2. Press into the forearms and feet to lift into a backbend, then lower the head to the floor.
3. Lift the chest, let the head hang, press the feet down and breathe; lower slowly.

To come out, lower slowly to the back and hug the knees.

Common mistakes

• Don’t collapse the lower back: lift through the chest.
• Don’t let the elbows splay.
• Don’t force the arch.

Benefits

• A deep, energising backbend.
• Builds shoulder and leg strength.
• Opens the chest and front body.

Make it easier or different

• Easier: take Bridge Pose.
• Support: place blocks under the feet.
• Challenge: walk the feet closer to the elbows.

Take care: Skip with back, neck or shoulder injuries, and warm up the spine and shoulders first.

Suggest a correction

What next

Bridge Pose Beginner Child's Pose Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Forearm Wheel with Bent KneesAdvanced
• Full BowAdvanced
• Full LocustAdvanced
• Half-Lotus WheelAdvanced
• Kapotasana (Pigeon Backbend)Advanced
• King Dancer PoseAdvanced