An Easy Guide to Dvi Pada Viparita Dandasana, or Two Legged Inverted Staff Pose

Dvi Pada Viparita Dandasana, or Two Legged Inverted Staff Pose, is a hard yoga pose, as it requires great flexibility. However, the benefit of this pose is that it is a full body stretch, so relieves stiffness and tension in the spine and hips.

Dvi Pada Viparita Dandasana

Dvi Pada Viparita Dandasana is a challenging pose for people who are totally comfortable and strong in Wheel and Headstand. 

This yoga pose is a great prize for the advanced practitioner as it is a strong chest opener and really builds strength, core stability, flexibility and focus.

Watch a clip for this yoga pose 

How to do Dvi Pada Viparita Dandasana, or Two Legged Inverted Staff Pose, in easy steps

Step 1:

Lie on your back with your knees bent, feet a little wider than your hips.

Step 2:

Bend your arms behind you, placing your palms by your ears, fingers pointing back - towards the shoulders.

Step 3:

Now come up onto your hands as you slowly raise your hips, shoulders and head.

Step 4:

Bend your elbows and rest the top of your head on the floor between hands and feet. Keep the elbows in line with your shoulders and the forearms at right angles to the floor.

Step 5:

On the next inhalation, transfer the weight to your forearms and slide first one hand and then the other to cup the back of your head, interlacing the fingers.

Step 6:

Exhaling strongly, push through the length of your forearm and raise your chest and head from the floor.

Step 7:

If possible, walk the feet away your hands until the legs are almost completely extended, anchoring the inner feet and pushing through the calves.

Step 8:

To release, return the feet to the original position - under the knees. Place your palms by your ears, pushing down to release your head. Roll the spine slowly back onto the mat, breathing slowly.

Dvi Pada Viparita Dandasana

Yoga pose category:  Lying face up

Level: 3

This is a hard yoga pose, built for flexible yogis, so don’t be worried if you’re struggling to stretch far enough for it. Try elevating the head, forearms and elbows in this pose by placing a cushion underneath them to support the area. This will provide a little comfort and ease you into the stretch. Dvi Pada Viparita Dandasana takes time, effort and dedication to master, as it is a difficult yoga pose, so just keep at it and you’ll get there eventually.

Sanskrit words meaning: 

Dvi - two

Pada - foot or leg

Viparita - inverted

Dandasana - staff

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Two Legged Inverted Staff Pose has many health benefits. Use it to help with the following health conditions:






Yoga pose contraindications: 

Don’t practice Two Legged Inverted Staff Pose if you have any of the following health conditions:

Wrist injury

Back injury

Neck injury

Shoulder injury

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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.