Dwi Pada Viparita Dandasana – द्विपद्-विपरितदण्डासन

Dwi-Pada Viparita Dandasana-Upward Facing Two-Foot Staff Pose M2
Author: theholisticcare.com
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There is no common English name for DwiPadaViparitaDandasana, as it translates to “Upward Facing Two-Foot Staff Pose”

Position of Readiness:

Lie on your back with your feet on the floor and your ankles in line with your knees.

Move your feet out to the sides so they are positioned just wider than your hips. At the same time, reach your arms back and place your palms on the floor next to your ears. Your fingers should be pointing toward your shoulders.
Exhale and press your palms and feet into the floor, raising your hips as well as your shoulders and head off the mat. This movement should extend your arms straight and roll your shoulders slightly back.
Let the crown of your head come down to the floor by bending at the elbows. The proper position of your head should be between your hands. Make sure that when you bend your arms that your hands remain at shoulder’s width apart and that your elbow creates a line to your wrist that is perpendicular to the floor.
Exhale and slide one hand to the back of your head, letting your forearm come to rest on the floor. Follow with the other hand to the back of your head, letting this arm too come to rest on the floor.
Press your forearms into the floor and raise your head off the mat. This movement should lift and open your chest. At the same time, you should press your heels into the earth to aid in the lift.
Walk your feet forward until your legs are extended, and then again press your feet into the floor, furthering the stretch as you exhale.
Bring the crown of your head back to the floor, making sure to maintain the press in your forearms. As soon as your head is in position, roll your shoulder back, bringing the shoulder blades closer together and further opening the chest. This should deepen the arc of your back.


Stretch & strengthens back muscles, thighs, calves.
For Women it tones pelvic region.
Massages adrenals, kidneys, relieves anxiety, tension or stress.


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