Reviewed By: Pramod Kerkar, MD, FFARCSI

Understanding Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose!

Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose is an advanced inverted asana which requires great deal of practice and efforts to master this asana.

Two Legged Inverted Staff Pose is a combination of Chakrasana or The Wheel Pose and Sirsasana or The Headstand.

Dwi Pada Viparita Dandasana gets its name from Sanskrit where "Dwi" means "Two", "Pada" means "Foot", "Viparita" means "Inverted", "Danda" means "Stick" or "Staff" and "Asana" means "Pose" or "Posture".

Yoga beginners should not practice Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose because it is not supposed to be practiced if you have not yet developed the flexibility and elasticity required to perform this asana. Even advanced Yoga Practitioners are not able to perform Dwi Pada Viparita Dandasana in the first practice. It takes a lot of effort and practice to master this asana.

Things to Remember Before Performing Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose

It is important that your stomach is empty and bowels are clean when you practice Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose. Always keep a gap of at least four to six hours between your yogasanas practice and meal because this will give you enough time to digest the food and create enough energy and vitality for your practice. You should practice Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose in the morning. In case you cannot practice yoga in the morning, you can practice the same in evening as well.

Dwi Pada Viparita Dandasana

How to Do Dwi Pada Viparita Dandasana or Two-Legged Inverted Staff Pose?

To practice Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose, you must get into Chakrasana or The Wheel Pose.

Steps to do Chakrasana or the Wheel Pose

  • To practice Chakrasana or The Wheel Pose, lie on your back with your knees bent on the floor or on the yoga mat.
  • The heels of both the feet should touch the buttocks while lying on your back.
  • The distance between your feet and knees should be around 30 centimeters while lying in this position.
  • Place your palms on the floor beside the head in such a way that your fingers are pointing towards the shoulders.
  • This is the beginning or starting position for Chakrasana or The Wheel Pose.
  • To practice Chakrasana or The Wheel Pose, raise your body gradually in a way that the crown of your head supports the weight of your upper body.
  • If you face any difficulty in balancing, you can move your hand in towards your body for more support if necessary while practicing Chakrasana or The Wheel Pose.
  • While lifting your body from the floor, try to straighten the arms and legs as much as possible to get into the full pose.
  • Try to lift up from the floor and arch the back as much as possible in the final position.
  • Move your trunk towards your head to straighten your knees even further while practicing Chakrasana or The Wheel Pose.
  • Let your hand hang between the straight arms in the final Chakrasana or The Wheel Pose.

Steps to do Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose

  • Get into Chakrasana or The Wheel Pose on the floor or on the Yoga Mat.
  • To get in Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose, straighten your legs while being in Chakrasana in such a way that your feet lie straight on the floor and your knees are not bent in this position.
  • At the same time, bring your arms downward I such a way that the forearms are folded towards the body and touching the floor at the same time while practicing this inverted pose yoga asana.
  • Hold Wheel for 2-5 breaths to get comfortable in this position while breathing continuously.
  • Press the elbows, forearms, and wrists into the ground to stabilize yourself in Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose.
  • Draw your biceps toward each other in an inward rotation while practicing Two Legged Inverted Staff Pose.
  • Bring your chin slightly inward, engaging Jalandhara Bandha to protect the neck while practicing Dwi Pada Viparita Dandasana.
  • To deepen the pose, you can rest the crown of your head on the floor in such a way that your body is stabilized on the ground on your feet and crown of the head only.
  • Bring your arms on top of your belly and interlace your fingers with each other and rest your palms on your belly while in Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose.
  • This is the final Dwi Pada Viparita Dandasana.
  • Stay in this pose for a few breaths or for a long as you can depending upon your practice and capability.
  • Practice Two Legged Inverted Staff Pose for three to four rounds.

Breathing Pattern to Be Followed While Practicing Dwi Pada Viparita Dandasana or Two-Legged Inverted Staff Pose

  • Inhale deeply while getting into Chakrasana or The Wheel pose.
  • Exhale once you are in the final Chakrasana or The Wheel Pose.
  • Maintain your breath while staying in Chakrasana or The Wheel pose.
  • Inhale deeply again while straightening your legs and folding the arms on the floor.
  • Exhale once you get into Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose.
  • Maintain normal breathing while staying in the final pose.
  • Exhale deeply after releasing Two Legged Inverted Staff Pose.

Preparatory and Follow Up Poses for Dwi Pada Viparita Dandasana or Two-Legged Inverted Staff Pose

  • Preparatory Poses: The various Preparatory poses for Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose are Surya Namaskara or The Sun Salutation, Anjaneyasana or The Low Lunge Pose, Prasarita Padottanasana or The Wide-Legged Forward Fold Pose and Chakrasana or The Wheel Pose.
  • Follow Up Poses: The various Follow-Up poses for Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose are Halasana or The Plow pose, Adho Mukha Svanasana or The Downward Facing dog, Uttanasana or The Standing forward Bend and Marichyasana or Marichi's Pose.

Benefits of Practicing Dwi Pada Viparita Dandasana or Two-Legged Inverted Staff Pose

  • Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose is beneficial in stretching the calves, hamstrings, hips thighs and the groin thereby strengthening the pelvic area.
  • It increases the strength of the knees by the stretch they get while in the final position.
  • Yet another benefit of Two Legged Inverted Staff Pose is that it strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system and thereby improves digestion.
  • Infertility can be helped and treated by practicing Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose.
  • Dwi Pada Viparita Dandasana is also very beneficial for females who are menstruating as this helps in relieving the discomfort.
  • It also help in reducing ailments of the respiratory system as it helps in increasing the lung capacity of your body when it is practiced with proper breathing techniques.
  • Two Legged Inverted Staff Pose is a full body energizer and revitalize and it improves your concentration.
  • It helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose.
  • It also helps in getting rid of stress and mild depression.
  • It also is beneficial in getting rid of Constipation with regular practice.
  • Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose helps in strengthening the core muscles of the body and increases overall strength.
  • Two Legged Inverted Staff Pose increases the flow of blood to the brain and help in removal of harmful toxins from the body.

Precautions and Contraindications While Practicing Dwi Pada Viparita Dandasana or Two-Legged Inverted Staff Pose

  • Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose should be avoided if you are suffering from neck, back, shoulder or wrist injuries or if a lot of pressure is felt on these parts of the body during the practice.
  • Get out of the pose or release the pose if you feel a sudden sharp and shooting pain in your legs.
  • If you have any doubts about your condition, consult a physician before practicing Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose and always practice asana under the supervision of a trained yoga expert.
  • Do not over exert yourself while practicing Two Legged Inverted Staff Pose. Do not push yourself beyond the limits. Go only as far as your body allows.
  • This yoga pose should not be practiced if you have frequent headaches and migraine.
  • You should also not perform this inverted yoga pose if you have any chronic spinal or neck problems.
  • You should not practice Two Legged Inverted Staff Pose if you are suffering from diarrhea or if you have had any recent episodes of diarrhea.
  • Though Dwi Pada Viparita Dandasana is beneficial for people with high blood pressure, such people should put a blanket under their head while practicing the asana.
  • Pregnant women should practice Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose very carefully.
  • People suffering from peptic ulcer, hernia, intestinal tuberculosis and other such conditions are also advised not to practice Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose.

Tips While Practicing Dwi Pada Viparita Dandasana or Two-Legged Inverted Staff Pose

  • You can use a blanket or a thick cloth under your head to comfort while practicing Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose.
  • Stay in the final Dwi Pada Viparita Dandasana pose for as long as you can because your body will benefit more from the holding capacity of your body will increase. You will start feeling that you have to put efforts while holding the pose for 20 seconds; you can increase the holding capacity with constant practice.
  • It is important that your stomach is empty and bowels are clean when you practice. It is important that your stomach is empty and bowels are clean when you practice Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose and always keep a gap at least four to six hours between your yogasanas practice and meal.
  • Two Legged Inverted Staff Pose is an advanced pose and should be practiced with constant efforts and under the guidance of a trained Yoga Expert.
  • Beginners should not hold this inverted yoga pose for more than a few minutes.
  • Stay aware of the stretch in all the core muscles of the body while practicing Dwi Pada Viparita Dandasana.
  • Beginners who can get into the final Two Legged Inverted Staff Pose can try to use a mat to lift the body up to secure your elbows from slipping away while the body is raised up from the floor.
  • To deepen the pose, advanced practitioners can rest the crown of your head on the floor in such a way that your body is stabilized on the ground on your feet and crown of the head only. Bring your arms on top of your belly and interlace your fingers with each other and rest your palms on your belly while in Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose.

Dwi Pada Viparita Dandasana or Two-Legged Inverted Staff Pose Variations

  • Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose in itself is an advanced pose and there are not many variations possible for this pose.
  • Advanced practitioners can practice a few variations of Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose. When in the final pose, you can raise one of your legs and keep it up towards the sky for as long as you can. In this position, your entire body is supported on the crown of your head or forearms and one of your feet.
  • Stay in the pose for as long as you ca. rest for a few seconds and practice the same with another leg. Relax in Shavasana or The Corpse Pose.
  • This yoga pose can also be practiced with the feet supported on a wall. This helps in the practice of other advanced asanas like Sirsasana or The Headstand.
  • While staying in Dwi Pada Viparita Dandasana or Two Legged Inverted Staff Pose, advanced practitioners can try to bring your feet near to head gradually. Try to walk inwards towards your head from the final position. Remember to practice it very carefully as it can injure the spine. Beginners are strictly advised not to practice this variation. Advanced practitioners should also practice this variation under the guidance of a trained yoga expert.
Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: March 16, 2018

This article does not provide medical advice. See disclaimer

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