Viparita Dandasana (Inverted Staff Pose)

{"loading":false,"asana_post":{"id":"clfqq6c5a0pgp0ak4bzozoyvt","title":"Viparita Dandasana (Inverted Staff Pose)","whatIsTitle":"What is Viparita Dandasana (Inverted Staff Pose)?","whatIsBody":{"text":"\\n\\nViparita Dandasana is also known as Inverted Staff Pose or Dwi Pada Viparita Dandasana, or Wheel Pose variation. This is a deep backbend yoga asana with heart-opening properties. \\nThis pose will challenge your flexibility and help you build more strength in your advanced backbend yoga poses. \\nThere is a possibility of hyperextending the shoulders and chest in this pose, so it is not considered beginner-friendly. Below you’ll find a guide for achieving the strength and flexibility needed to perform this asana without any physical harm. \\n","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/zmN9a5wOSI6l1erMhyQd\" alt=\"Viparita Dandasana (Inverted Staff Pose)\" title=\"Viparita Dandasana (Inverted Staff Pose)\" width=\"600\" height=\"350\"><p>Viparita Dandasana is also known as Inverted Staff Pose or Dwi Pada Viparita Dandasana, or Wheel Pose variation. This is a deep backbend yoga asana with heart-opening properties.&nbsp;</p><p>This pose will challenge your flexibility and help you build more strength in your advanced backbend yoga poses.&nbsp;</p><p>There is a possibility of hyperextending the shoulders and chest in this pose, so it is not considered beginner-friendly. Below you’ll find a guide for achieving the strength and flexibility needed to perform this asana without any physical harm.&nbsp;</p><p></p>"},"overview":{"text":"The name Viparita Dandasana comes from the Sanskrit words \"\\nViparita\\n\" which means Inverted, \"\\nDanda\\n\" which means Staff, and \"\\nAsana\\n\" which means Posture. \\nThis posture cannot be found in any ancient Hatha Yoga texts. But, Krishnamacharya's students Pattabhi Jois and B. K. S. Iyengar explained this asana in their yoga teachings and books. \\nThis pose is usually known as a combination of Chakrasana (Wheel Pose), Purvottanasana (Upward Plank Pose), Matsyasana (Fish Pose), and Sirsasana (Headstand Pose). \\nSanskrit Name: \\nविपरीत दण्डासन                      \\nPronunciation:\\n vi-puh-REE-tuh \\nDhan-daa-sana\\nPose Type:\\n Backbend and Heart-Opener       \\nAlso known as: \\nInverted Staff Pose\\nStrengthens: \\nShoulders, Chest, Back, Legs, and Core  \\nStretches:\\n Back, Chest, Shoulders, and Abdomen\\n\\nHealth Benefits of Viparita Dandasana\\nTones your core and legs.\\nRelaxes and soothes the mind.\\nImproves flexibility in the spine.\\nImproves digestion and kidney function.  \\nEnhances hormonal balance in the body. \\nAlleviates chronic pain in the lower back. \\nHelps to build muscle stability and mindfulness.  \\nHelps in revitalizing the central nervous system.\\nEnhances lung capacity and breathing patterns.  \\nStrengthens the core, back, legs, and shoulders.\\nOpens the chest muscles, which further activates the heart chakra.\n\\nWhen to Avoid Performing Viparita Dandasana\\nAvoid if you have had a recent injury or surgery.\\nAvoid if you have high blood pressure.\\nAvoid if you have severe heart problems.\\nAvoid if you are feeling out of breath. \\nAvoid if you’re experiencing menstrual cramps. \\nAvoid if you have headaches, eye strain, or spine discomfort. \\nAvoid if you are in the second or third trimester of your pregnancy.  \\n","html":"<p>The name Viparita Dandasana comes from the Sanskrit words &quot;<em>Viparita</em>&quot; which means Inverted, &quot;<em>Danda</em>&quot; which means Staff, and &quot;<em>Asana</em>&quot; which means Posture. </p><p>This posture cannot be found in any ancient Hatha Yoga texts. But, Krishnamacharya&#39;s students Pattabhi Jois and B. K. S. Iyengar explained this asana in their yoga teachings and books. </p><p>This pose is usually known as a combination of Chakrasana (Wheel Pose), Purvottanasana (Upward Plank Pose), Matsyasana (Fish Pose), and Sirsasana (Headstand Pose). </p><p><strong>Sanskrit Name: </strong>विपरीत दण्डासन                      <strong>Pronunciation:</strong> vi-puh-REE-tuh <em>Dhan-daa-sana</em></p><p><strong>Pose Type:</strong> Backbend and Heart-Opener       <strong>Also known as: </strong>Inverted Staff Pose</p><p><strong>Strengthens: </strong>Shoulders, Chest, Back, Legs, and Core  </p><p><strong>Stretches:</strong> Back, Chest, Shoulders, and Abdomen</p><p></p><h2><strong>Health Benefits of Viparita Dandasana</strong></h2><ul><li><div><p>Tones your core and legs.</p></div></li><li><div><p>Relaxes and soothes the mind.</p></div></li><li><div><p>Improves flexibility in the spine.</p></div></li><li><div><p>Improves digestion and kidney function.  </p></div></li><li><div><p>Enhances hormonal balance in the body. </p></div></li><li><div><p>Alleviates chronic pain in the lower back. </p></div></li><li><div><p>Helps to build muscle stability and mindfulness.  </p></div></li><li><div><p>Helps in revitalizing the central nervous system.</p></div></li><li><div><p>Enhances lung capacity and breathing patterns.  </p></div></li><li><div><p>Strengthens the core, back, legs, and shoulders.</p></div></li><li><div><p>Opens the chest muscles, which further activates the heart chakra.<br></p></div></li></ul><h2><strong>When to Avoid Performing Viparita Dandasana</strong></h2><ul><li><div><p>Avoid if you have had a recent injury or surgery.</p></div></li><li><div><p>Avoid if you have high blood pressure.</p></div></li><li><div><p>Avoid if you have severe heart problems.</p></div></li><li><div><p>Avoid if you are feeling out of breath. </p></div></li><li><div><p>Avoid if you’re experiencing menstrual cramps. </p></div></li><li><div><p>Avoid if you have headaches, eye strain, or spine discomfort. </p></div></li><li><div><p>Avoid if you are in the second or third trimester of your pregnancy.  </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Viparita Dandasana (Inverted Staff Pose)","howToDoBody":{"text":"To perform the Inverted Staff Pose you’ll follow a four-phase action plan listed below in chronological order. \\n\\nPart 1 - Preparatory Poses for Viparita Dandasana\\nWarm-up is essential to avoid any physical injury while practicing the Inverted Staff Pose. The following are three primary preparatory poses that help prepare you for the main asana practice: \\n\\n1. Matsyasana (Fish Pose) - \\nInhale and sit in Hero Pose. Exhale and recline on your back. Now, lift only your chest and neck, making a deep arch in your mid-back. \\n\\nMake sure your head is the only point of your upper body that is resting on the mat. No other part of your torso should touch the ground. Hold this pose for a minute or two by breathing normally.\\n\\n2. Chakrasana (Wheel Pose) - \\nThis pose is an intermediate backbend asana, and it’s very close to the Inverted Staff Pose formation. Start by lying down on your back. Now, bend your legs and arms as you place them on the ground. \\n\\nInhale deep as you lift your pelvis first and then slowly lift up your head from the ground. Flex your shoulders and open up your chest muscles. Keep breathing and hold this pose for a few seconds, to as long as a couple of minutes if you feel comfortable doing so. \\n\n\\n3. Purvottanasana (Reverse Plank Pose) - \\nThis pose is an intermediate backbend asana, and it’s also very close to the Inverted Staff Pose formation. Start by lying down on your back. Now, bend your legs and arms to place them on the ground. \\n\\nInhale as you lift your pelvis first and slowly lift your head from the ground. Flex your shoulders and open up your chest muscles. Keep breathing and hold this pose for a few seconds to a minute. \\n\\nPart 2: Step-by-Step Instructions to Perform Viparita Dandasana\\nTry the Inverted Staff Pose by following the steps below: \\nStep 1-\\n Lie on your back and start from an Upward Bow Pose or a Full Wheel Pose. \\nStep 2- \\nFrom the Full Wheel Pose, bend your arms and place them on the ground. Also, lower your head on the floor, cupping both the arms around your head. Make sure your fingers are interlaced behind your head. \\nStep 3- \\nHere, tighten your core and shoulders, and focus on your breathing for one minute. \\nStep 4- \\nWith a powerful exhale, press your heels strongly into the mat and try to straighten your legs. \\nStep 5- \\nAs you straighten your legs, make sure to shift your pelvis, chest, and shoulder in the same direction as your head. \\nStep 6- \\nInhale to open up and expand your chest, with a deep tension in your low back. Hold this pose here with mindful breathing for a few seconds. \\nStep 7- \\nExhale and release the pose by bending your legs and lying back down on your back. \\nBreath Awareness: \\nInhale while dropping your arms from Full Wheel to Half Wheel Pose. \\nExhale as you press into your heels on the mat to straighten your legs. \\nPerformance Duration for Beginners:\\n Hold Viparita Dandasana for 30-60 seconds.\\nPerformance Duration for Advanced: \\nHold Viparita Dandasana for 1 to 3 minutes.\\n\\nPart 3: Things to Keep in Mind\\nIf you are a beginner, these are some essential tips to keep in mind during your Inverted Staff Pose practice: \\nDo not over-stretch:\\n Be careful not to overstretch in this pose because it can cause wear and tear to your muscles. Instead, you can keep the stretch minimal by maintaining a slight bend in your knees and not opening your chest completely. \\nGet assistance from a spotter: \\nIf you feel some instability in your Inverted Staff Pose ask a friend, teacher, or family member to spot you during your practice. They can correct your alignment, provide you with head support, and keep you safe from injury. \\n\\nPart 4: Relaxing Poses After Viparita Dandasana\\nAfter such a challenging backbend pose, it’s crucial to counter-flex and bring your muscles back to their normal shape. Be sure to perform the following counter-poses after your Viparita Dandasana practice: \\n\\n1. Savasana (Corpse Pose):\\n As you lie back on the ground post-practice, relax in the Corpse Pose for 1 to 2 minutes. Relax like you are performing a deep sleeping meditation. \\n\\nClose your eyes and scan your whole body for stress points, from your toes to your head. If you feel tension in any part of your body, simply focus on your breathing and release all your stress. \\n\\n2. Ardha Halasana (Half Plow Pose): \\nIn continuation from the Corpse Pose, lift your legs up at a 90-degree angle to the ground. \\n\\nHold this pose here for 1 to 2 minutes in order to release any stress and tension around your tailbone. \n\\n3. Apanasana (Knees to Chest Pose): \\nMove your legs from a Half Plow Pose into a knees bent formation. Now, lift your neck from the ground and try to touch your forehead to your knees. \\n\\nIf you want, you can either hold this pose here for a few minutes or you can rock front and back in this position. This helps you relax your entire spinal column and allow your body to return to its normal shape. ","html":"<p>To perform the Inverted Staff Pose you’ll follow a four-phase action plan listed below in chronological order.&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Viparita Dandasana</strong></h3><p>Warm-up is essential to avoid any physical injury while practicing the Inverted Staff Pose. The following are three primary preparatory poses that help prepare you for the main asana practice:&nbsp;</p><p></p><p><strong>1. Matsyasana (Fish Pose) -&nbsp;</strong>Inhale and sit in Hero Pose. Exhale and recline on your back. Now, lift only your chest and neck, making a deep arch in your mid-back.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5617,height:3745/OppCFdahStKL3jsBuxWv\" alt=\"Matsyasana (Fish Pose) \" title=\"Matsyasana (Fish Pose) \" width=\"600\" height=\"350\"><p>Make sure your head is the only point of your upper body that is resting on the mat. No other part of your torso should touch the ground. Hold this pose for a minute or two by breathing normally.</p><p></p><p><strong>2. Chakrasana (Wheel Pose) -&nbsp;</strong>This pose is an intermediate backbend asana, and it’s very close to the Inverted Staff Pose formation. Start by lying down on your back. Now, bend your legs and arms as you place them on the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5217,height:3478/h1olIhQwKSTIbuf0CaNQ\" alt=\"Chakrasana (Wheel Pose)\" title=\"Chakrasana (Wheel Pose)\" width=\"600\" height=\"350\"><p>Inhale deep as you lift your pelvis first and then slowly lift up your head from the ground. Flex your shoulders and open up your chest muscles. Keep breathing and hold this pose for a few seconds, to as long as a couple of minutes if you feel comfortable doing so.&nbsp;</p><p><br><strong>3. Purvottanasana (Reverse Plank Pose) -&nbsp;</strong>This pose is an intermediate backbend asana, and it’s also very close to the Inverted Staff Pose formation. Start by lying down on your back. Now, bend your legs and arms to place them on the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5311,height:3541/f82yaiMUSgaiqXrRaKTm\" alt=\"Purvottanasana (Reverse Plank Pose)\" title=\"Purvottanasana (Reverse Plank Pose)\" width=\"600\" height=\"350\"><p>Inhale as you lift your pelvis first and slowly lift your head from the ground. Flex your shoulders and open up your chest muscles. Keep breathing and hold this pose for a few seconds to a minute.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Viparita Dandasana</strong></h3><p>Try&nbsp;the Inverted Staff Pose by following the steps below:&nbsp;</p><p><strong>Step 1-</strong> Lie on your back and start from an Upward Bow Pose or a Full Wheel Pose.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>From the Full Wheel Pose, bend your arms and place them on the ground. Also, lower your head on the floor, cupping both the arms around your head. Make sure your fingers are interlaced behind your head.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Here, tighten your core and shoulders, and focus on your breathing for one minute.&nbsp;</p><p><strong>Step 4-&nbsp;</strong>With a powerful exhale, press your heels strongly into the mat and try to straighten your legs.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>As you straighten your legs, make sure to shift your pelvis, chest, and shoulder in the same direction as your head.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Inhale to open up and expand your chest, with a deep tension in your low back. Hold this pose here with mindful breathing for a few seconds.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Exhale and release the pose by bending your legs and lying back down on your back.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p>Inhale while dropping your arms from Full Wheel to Half Wheel Pose.&nbsp;</p></div></li><li><div><p>Exhale as you press into your heels on the mat to&nbsp;straighten your legs.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Viparita Dandasana for 30-60 seconds.</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Viparita Dandasana for 1 to 3 minutes.</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>If you are a beginner, these are some essential tips to keep in mind during your Inverted Staff Pose practice:&nbsp;</p><ul><li><div><p><strong>Do not over-stretch:</strong> Be careful not to overstretch in this pose because it can cause wear and tear to your muscles. Instead, you can keep the stretch minimal by maintaining a slight bend in your knees and not opening your chest completely.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Get assistance from a spotter:&nbsp;</strong>If you feel some instability in your Inverted Staff Pose ask a friend, teacher, or family member to spot you during your practice. They can correct your alignment, provide you with head support, and keep you safe from injury.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After&nbsp;Viparita Dandasana</strong></h3><p>After such a challenging backbend pose, it’s crucial to counter-flex and bring your muscles back to their normal shape. Be sure to perform the following counter-poses after your Viparita Dandasana practice:&nbsp;</p><p></p><p><strong>1. Savasana (Corpse Pose):</strong> As you lie back on the ground post-practice, relax in the Corpse Pose for 1 to 2 minutes. Relax like you are performing a deep sleeping meditation.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5310,height:3540/276cxAxWRuqmmzFMreeX\" alt=\"Savasana (Corpse Pose)\" title=\"Savasana (Corpse Pose)\" width=\"600\" height=\"350\"><p>Close your eyes and scan your whole body for stress points, from your toes to your head. If you feel tension in any part of your body, simply focus on your breathing and release all your stress.&nbsp;</p><p></p><p><strong>2. Ardha Halasana (Half Plow Pose):&nbsp;</strong>In continuation from the Corpse Pose, lift your legs up at a 90-degree angle to the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1280,height:720/c1xVqzLUQTOJHVZRNUV8\" alt=\"Ardha Halasana (Half Plow Pose)\" title=\"Ardha Halasana (Half Plow Pose)\" width=\"600\" height=\"350\"><p>Hold this pose here for 1 to 2 minutes in order to release any stress and tension around your tailbone.&nbsp;<br></p><p><strong>3. Apanasana (Knees to Chest Pose):&nbsp;</strong>Move your legs from a Half Plow Pose into a knees bent formation. Now, lift your neck from the ground and try to touch your forehead to your knees.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5257,height:3505/cNleIqSST6Npn3hCwbbA\" alt=\"Apanasana (Knees to Chest Pose)\" title=\"Apanasana (Knees to Chest Pose)\" width=\"600\" height=\"350\"><p>If you want, you can either hold this pose here for a few minutes or you can rock front and back in this position. This helps you relax your entire spinal column and allow your body to return to its normal shape.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"The following are a few posture variations for Inverted Staff Pose practice if you need help getting into this pose: \n\\nAdd cushions, blocks, and bolsters: \\nIf you feel it's physically challenging to even get an arch in your back for simple backbend asanas, then try placing some stacked bolsters and cushions under your lower back. \\n\\nThis will help you create mobility without adding excess pressure around your spine. You can also support your head and shoulders by keeping a folded towel under your neck. \\n\\nUse a yoga wheel:\\n If you feel strong in your low back but cannot hold your head due to instability in your shoulders, use a yoga wheel. \\n\\nHold the yoga wheel behind your head and rest your upper spine over it. This will help in building more shoulder and arm stability over time. ","html":"<p>The following are a few posture variations for Inverted Staff Pose practice if you need help getting into this pose:&nbsp;<br></p><ul><li><div><p><strong>Add cushions, blocks, and bolsters:&nbsp;</strong>If you feel it's physically challenging to even get an arch in your back for simple backbend asanas, then try placing some stacked bolsters and cushions under your lower back.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2427,height:1365/yB2jQFEaRQ2URKG0Phsm\" alt=\"Add cushions, blocks, and bolsters\" title=\"Add cushions, blocks, and bolsters\" width=\"600\" height=\"350\"><p>This will help you create mobility without adding excess pressure around your spine. You can also support your head and shoulders by keeping a folded towel under your neck.&nbsp;</p><p></p><ul><li><div><p><strong>Use a yoga wheel:</strong> If you feel strong in your low back but cannot hold your head due to instability in your shoulders, use a yoga wheel.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:730,height:442/sX9zKpqrRGS5j4fqKmJn\" alt=\"Use a yoga wheel\" title=\"Use a yoga wheel\" width=\"600\" height=\"350\"><p>Hold the yoga wheel behind your head and rest your upper spine over it. This will help in building more shoulder and arm stability over time.&nbsp;</p>"},"modificationsAndPropsTitle":"Viparita Dandasana Modifications and Props","variationsTitle":"Viparita Dandasana Variations to Consider","variationsBody":{"text":"The following are a few posture variations for intermediate to advanced yoga practitioners who are ready for some more challenges: \\n\n\\n1. Forearm Wheel Pose:\\n Keep your legs bent in this pose because you will be using your neck, arms, and shoulders for stability. Make sure your head is not resting on the ground. \\n\\nRather than supporting your neck and head by interlacing your fingers behind your head, try to make a namaste formation and hold this pose here. \\n\\n2. Half-Leg Up Inverted Staff Pose:\\n From the previous variation, straighten your legs one by one. Hold your heels very tight to the ground and then apply the force from your heels. \\n\\nHold this variation for a few seconds and if your core is strong, then inhale deeply to lift one leg halfway up in the air. Release after a few seconds and repeat the same on the other side. \\n\\n3. Straight-Legged Full Wheel Pose: \\nContinuing from the last pose, inhale as you lift your arms off the ground and try to keep them straight. Root your heels strongly into the ground and push your pelvis, chest, and arms in one direction with the power of your heels. \\n\\nThe more you push, the more your legs will straighten, the more your chest will open, and the deeper your low back will be flexed. \n","html":"<p>The following are a few posture variations for intermediate to advanced yoga practitioners who are ready for some more challenges:&nbsp;</p><p><br><strong>1. Forearm Wheel Pose:</strong> Keep your legs bent in this pose because you will be using your neck, arms, and shoulders for stability. Make sure your head is not resting on the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:600,height:450/0NxJoCZHQGaD7Rv4Z5D7\" alt=\"Forearm Wheel Pose\" title=\"Forearm Wheel Pose\" width=\"600\" height=\"350\"><p>Rather than supporting your neck and head by interlacing your fingers behind your head, try to make a namaste formation and hold this pose here.&nbsp;</p><p></p><p><strong>2.&nbsp;Half-Leg Up Inverted Staff Pose:</strong> From the previous variation, straighten your legs one by one. Hold your heels very tight to the ground and then apply the force from your heels.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:612,height:408/Jc9Luu9HTZkLsV1yQaYK\" alt=\"&nbsp;Half-Leg Up Inverted Staff Pose\" title=\"&nbsp;Half-Leg Up Inverted Staff Pose\" width=\"600\" height=\"350\"><p>Hold this variation for a few seconds and if your core is strong, then inhale deeply to lift one leg halfway up in the air. Release after a few seconds and repeat the same on the other side.&nbsp;</p><p></p><p><strong>3. Straight-Legged Full Wheel Pose:&nbsp;</strong>Continuing from the last pose, inhale as you lift your arms off the ground and try to keep them straight. Root your heels strongly into the ground and push your pelvis, chest, and arms in one direction with the power of your heels.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/nmTL7pumSTyX7QLzVZpY\" alt=\"Straight-Legged Full Wheel Pose\" title=\"Straight-Legged Full Wheel Pose\" width=\"600\" height=\"350\"><p>The more you push, the more your legs will straighten, the more your chest will open, and the deeper your low back will be flexed.&nbsp;<br></p>"},"levelUpTitle":"Level-Up Poses After Viparita Dandasana for Advanced Yogis","similarTitle":"Similar Deep Backbend Poses like Viparita Dandasana","similarBody":{"text":"Below is a list of some more backbend yoga asanas for you to advance your yoga practice further: \\nUstrasana (Camel Pose)\\nSalabhasana (Locust Pose)\\nPurna Dhanurasana (Full Bow Pose)\\nPurana Natarajasana (Complete Dancer Pose Both Arms Up)\\n","html":"<p>Below is a list of some more backbend yoga asanas for you to advance your yoga practice further:&nbsp;</p><ol><li><div><p>Ustrasana (Camel Pose)</p></div></li><li><div><p>Salabhasana (Locust Pose)</p></div></li><li><div><p>Purna Dhanurasana (Full Bow Pose)</p></div></li><li><div><p>Purana Natarajasana (Complete Dancer Pose Both Arms Up)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Viparita Dandasana","levelUpBody":{"text":"Once you feel strong and stable in your Inverted Staff Pose practice, it’s now time to challenge your body and mind with a few more level-up backbends. Take a look at the list below:\\nLevel-Up Pose 1 - \\nEka Pada Viparita Dandasana (One-Legged Inverted Staff Pose) \\nLevel-Up Pose 2 - \\nEka Pada Viparita Dandasana Variation (Hold the Foot Variation)\\nLevel-Up Pose 3 - \\nKapotasana (Pigeon Pose)\\nLevel-Up Pose 4 - \\nRaja Bhujangasana (King Cobra Pose)\\n\\n\\nEka Pada Viparita Dandasana (One-Legged Inverted Staff Pose) \\n\\n\\nEka Pada Viparita Dandasana Variation (Hold the Foot Variation)\\n\\n\\nKapotasana (Pigeon Pose)\\n\\n\\nRaja Bhujangasana (King Cobra Pose)\\n","html":"<p>Once you feel strong and stable in your Inverted Staff Pose practice, it’s now time to challenge your body and mind with a few more level-up backbends. Take a look at the list below:</p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose)&nbsp;</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Eka Pada Viparita Dandasana Variation (Hold the Foot Variation)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Kapotasana (Pigeon Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Raja Bhujangasana (King Cobra Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:917,height:1200/wR78QMdISsKOqQRMMCg5\" alt=\"Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose) \" title=\"Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose) \" width=\"600\" height=\"350\"><p><em><strong>Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose)&nbsp;</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:342,height:500/duxY9Qp2Rw6Cb0odpdmA\" alt=\"Eka Pada Viparita Dandasana Variation (Hold the Foot Variation)\" title=\"Eka Pada Viparita Dandasana Variation (Hold the Foot Variation)\" width=\"600\" height=\"350\"><p><em><strong>Eka Pada Viparita Dandasana Variation (Hold the Foot Variation)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5319,height:3546/T0eU1kVwRCe8B5K1xSEe\" alt=\"Kapotasana (Pigeon Pose)\" title=\"Kapotasana (Pigeon Pose)\" width=\"600\" height=\"350\"><p><em><strong>Kapotasana (Pigeon Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/AX6AWQOAQpRiQNPQwYDw\" alt=\"Raja Bhujangasana (King Cobra Pose)\" title=\"Raja Bhujangasana (King Cobra Pose)\" width=\"600\" height=\"350\"><p><em><strong>Raja Bhujangasana (King Cobra Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Viparita Dandasana or Inverted Staff Pose.","breadcrumbName":"Viparita Dandasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":406,"UUID":"7719300a-105f-4bbb-8e9c-2caf9b3c5b2e","TagID":245,"Question":" How many types of Viparita Dandasana are there?\n","Answer":"<p>There are numerous variations for Viparita Dandasana that an intermediate or an advanced yogi can try. Such variations usually blend well with Wheel Pose — for example, One-Legged Inverted Staff Pose, Inverted Staff Pose with a yoga wheel, or Inverted Staff Pose with a gym ball.&nbsp;</p><p><br></p>","Position":1,"CreatedDate":"2023-03-27 10:17:27","ModifiedDate":"2023-03-27 10:17:27","Tags":null},{"ID":407,"UUID":"c1c83cd9-bdd5-45fe-abbe-6214ef26b0be","TagID":245,"Question":"What are the benefits of Viparita Dandasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Viparita Dandasana has the following health benefits:</span></p><p><br></p><ul><li>Strengthens your core.&nbsp;</li><li>Increases flexibility in your spine.&nbsp;</li><li>Open your chest and heart chakra.&nbsp;</li><li>Alleviates shoulder, neck, and lower back pain.&nbsp;</li><li>Helps in improving mindfulness and concentration.&nbsp;</li><li>Activates smooth flow of hormones throughout the body.&nbsp;</li></ul><p><br></p>","Position":2,"CreatedDate":"2023-03-27 10:17:50","ModifiedDate":"2023-03-27 10:17:50","Tags":null},{"ID":408,"UUID":"2750fe84-b519-47aa-919e-2afe3b124265","TagID":245,"Question":"How do you do Dwi Pada Viparita Dandasana?\n","Answer":"<p>To get into Dwi Pada Viparita Dandasana, follow the steps below:&nbsp;</p><p><br></p><p><strong>1.</strong> From the complete Wheel Pose, get into a low wheel posture by bending your elbows and knees.&nbsp;</p><p><br></p><p><strong>2. </strong>Inhale as you place your head on the ground and cup your elbows around it.&nbsp;</p><p><br></p><p><strong>3.</strong> Exhale and now straighten your legs by pushing your pelvis, chest, and shoulders in the direction of your head.&nbsp;</p><p>&nbsp;</p><p><strong>4.</strong> Feel a deep bend in your low back and the muscles opening up in your chest. Hold this pose here.</p><p><br></p>","Position":3,"CreatedDate":"2023-03-27 10:18:17","ModifiedDate":"2023-03-27 10:18:17","Tags":null},{"ID":409,"UUID":"b88f6532-87b3-4c07-91ec-3b66a42896bf","TagID":245,"Question":"Can beginners perform Eka Pada Viparita Dandasana?\n","Answer":"<p>Beginners should not perform Eka Pada Viparita Dandasana because it can be challenging to master in the first few attempts. There is a possibility that beginners could seriously injure themselves during their first attempt and should be practiced with a certified yoga instructor.&nbsp;</p><p><br></p><p>If you lack spine flexibility, your primary goal should be to build strength and flexibility in your spine for the first few months of your yoga practice. Then gradually, start with easy backbends like a Cobra, Bow, and Wheel Pose. Once you feel some confidence in your back bending postures, try Viparita Dandasana, and then move to Eka Pada Viparita Dandasana.</p><p><br></p>","Position":4,"CreatedDate":"2023-03-27 10:18:38","ModifiedDate":"2023-03-27 10:18:38","Tags":null},{"ID":410,"UUID":"387b087f-9054-4345-91be-f1bc6f557c4a","TagID":245,"Question":"What is Viparita Dandasana Iyengar?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Viparita Dandasana Iyengar B. K. S. Iyengar's instructions on how to execute this posture in his book, \"</span><em style=\"color: rgb(14, 16, 26);\">Light on Yoga</em><span style=\"color: rgb(14, 16, 26);\">.\"</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Viparita Dandasana was not mentioned in any ancient yoga texts priorly. It was taught by a famous yoga scholar Guru Krishnamacharya to his students, B. K. S. Iyengar and Pattabhi Jois.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Later, Jois and Iyengar spread the word about this asana globally with their teaching and yoga books.&nbsp;</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-03-27 10:19:03","ModifiedDate":"2023-03-27 10:19:03","Tags":null}],"yoga_details":{"ID":245,"UUID":"505a6c4a-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Viparita Dandasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Viparita Dandasana","Description":"","Slug":"viparita-dandasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1679912156/asana/1_9.jpg","Tagline":"Open up the chest and lower back with this deep backbend asana. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Viparita Dandasana or Inverted Staff Pose.","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Such variations usually blend well with Wheel Pose — for example, One-Legged Inverted Staff Pose, Inverted Staff Pose with a yoga wheel, or Inverted Staff Pose with a gym ball.&nbsp;"}},{"@type":"Question","name":"What are the benefits of Viparita Dandasana?\n","acceptedAnswer":{"@type":"Answer","text":"Viparita Dandasana has the following health benefits:Strengthens your core.&nbsp;Increases flexibility in your spine.&nbsp;Open your chest and heart chakra.&nbsp;Alleviates shoulder, neck, and lower back pain.&nbsp;Helps in improving mindfulness and concentration.&nbsp;Activates smooth flow of hormones throughout the body.&nbsp;"}},{"@type":"Question","name":"How do you do Dwi Pada Viparita Dandasana?\n","acceptedAnswer":{"@type":"Answer","text":"To get into Dwi Pada Viparita Dandasana, follow the steps below:&nbsp;1. From the complete Wheel Pose, get into a low wheel posture by bending your elbows and knees.&nbsp;2. Inhale as you place your head on the ground and cup your elbows around it.&nbsp;3. Exhale and now straighten your legs by pushing your pelvis, chest, and shoulders in the direction of your head.&nbsp;&nbsp;4. Feel a deep bend in your low back and the muscles opening up in your chest. Hold this pose here."}},{"@type":"Question","name":"Can beginners perform Eka Pada Viparita Dandasana?\n","acceptedAnswer":{"@type":"Answer","text":"Beginners should not perform Eka Pada Viparita Dandasana because it can be challenging to master in the first few attempts. There is a possibility that beginners could seriously injure themselves during their first attempt and should be practiced with a certified yoga instructor.&nbsp;If you lack spine flexibility, your primary goal should be to build strength and flexibility in your spine for the first few months of your yoga practice. Then gradually, start with easy backbends like a Cobra, Bow, and Wheel Pose. 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