Inverted Staff Pose
Viparita Dandasana · विपरीत दण्डासन
Inverted Staff Pose
Viparita Dandasana · विपरीत दण्डासन
BackbendInversion
Level
Advanced
Body
Backbend, Inversion
How to practice
Lie on your back with your feet near your hips and palms beside your head. Press into the hands and feet to rise into Wheel Pose, then carefully lower one forearm and the other to the floor. Open through your chest, lengthen your legs as available, and breathe slowly.
Benefits
Develops shoulder stability and back-body strength while strongly stretching the chest and front hips.
Who should avoid or modify
- This deep backbend needs expert supervision and established shoulder mobility. Avoid with neck, shoulder, or back injury; never push through head pressure or a pinching spine.
Recommended next
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Counterposes
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Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.