Upward-Facing Two-Legged Staff Pose

Dwi pada viparita dandasana

What is Upward-Facing Two-Legged Staff Pose?

Upward-facing two-legged staff pose, or dwi pada viparita dandasana in Sanskrit, is an advanced backbend and inversion. Supported by the feet, forearms and head, the body forms a beautiful arch. Comfort with wheel pose (chakrasana) and headstand pose (sirsasana) are a must before attempting this deep backbend.


  • Lie on the back. Bend the knees and bring them near the buttocks, about hip distance wide.
  • Bring the palms to the floor next to the head.
  • Exhale and push into the hands to lift the hips, chest and head. Reposition the head so that top of the head is on the floor as if you were coming into headstand.
  • Carefully lower the forearms onto the floor and interlace the fingers in a headstand position.
  • Walk the feet out until the legs are straight.
  • Breathe while holding the pose.
  • Walk the feet back in, then exhale and carefully lower.


  • Only advanced practitioners should attempt this pose and only after warming up the body.

Benefits of Upward-Facing Two-Legged Staff Pose

  • Improves posture by enhancing flexibility and elasticity
  • Stretches and strengthens the back, neck, arm and leg muscles
  • Enhances core stability, balance and endurance
  • Boosts mental focus and concentration
  • Soothes the mind and reduces stress

Upward-Facing Two-Legged Staff Pose Details
Sanskrit Name: Dwi pada viparita dandasana
Pronunciation: dvee PAH-dah vip-ar-EET-ah dahn-DAH-sah-nah
Pose Level: Advanced
Drishti: Urdhva (Toward the sky)
Pose Type: Backbends, Balancing, Chest Openers, Inversions, Strength

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