How to do Dwi Pada Viparita Dandasanav?

Dwi Pada Viparita Dandasanav is an inverter back bending asana, or another name of Dwi Pada Viparita Dandasanav is inverted staff pose, it may be performed with both the feet on the ground or with one leg raised straight up.

Dwi Pada Viparita Dandasanav has been derived from the Sanskrit word virparita, inverted, danda, staff, which symbolizes authority and the devotee’s prostration and asana mean pose. Dwi Pada Viparita Dandasanav was described in the 20th century.

Benefits of doing Dwi Pada Viparita Dandasanav

1. For getting the best result of Dwi Pada Viparita Dandasanav, one should perform the following asana in series as well:

Matsyasana (fish pose)

Purvottanasana (upward plank pose)

Chakrasana (wheel pose)

Sirsasana (headstand pose)

1. The two-legged inverted posture of Dwi Pada Viparita Dandasanav builds immense strength in the upper body part, toning the arms and the shoulders.
2. Stretched the neck muscles and make it more stronger.
3. Two-legged inverted staff pose is a great yoga pose for opening the heart chakra at an advanced level.
4. Dwi Pada Viparita Dandasanav stretches and strengthens the quadriceps and hamstrings muscles, helps in toning the entire leg.
5. It also helps to open and improve the flexibility of the hips at an advanced level.

How to do Dwi Pada Viparita Dandasanav

Dwi Pada Viparita Dandasanav asana benefits your body’s numerous muscles like arms and shoulders, lower and middle back, biceps and triceps, core (abs), chest, neck, psoas, quadriceps. Dwi Pada Viparita Dandasanav asana is generally found in the following yoga sequences as Iyengar yoga sequences, core yoga sequences, and heart-opening yoga sequences. The following steps should be followed while doing Dwi Pada Viparita Dandasanav:

1. Keep your knees bent and come to this pose from the previous asana or pose.
2. Bend your elbows slowly, bringing the head close to the floor.
3. Remain two-legged inverted, and fingers are interlocked with the inner palms by bending the elbows to support the crown of the head.
4. Place the crown with these interlocked fingers for better support.