Pose sheet

Two-Legged Inverted Staff Pose

Dvipāda Viparīta Daṇḍāsanaद्विपाद विपरीत दण्डासन

Arch your body over forearms, crown, and feet, keeping both legs straight.

Open this pose in the 3D body

Steps

Support

Forearms, ulnar edges of hands, crown, and feet; heels pressing down.

Enter

Lie supine; bend knees, palms beside ears, fingers toward shoulders.
Exhale into Wheel; then lower the crown of your head.
Lower forearms one at a time; interlace fingers behind your head.
Press forearms down, lift chest and shoulders; gradually walk feet away.
Straighten both legs, press heels down, and keep your crown grounded.

Hold

Keep elbows shoulder-width apart without letting them slide.
Press forearms down and lift shoulders, chest, and pelvis.
Keep legs straight and press heels into the floor.

Exit

Walk feet closer and bend your knees.
Release your fingers; place palms beside your ears.
Push to lift your head; then lower your torso with control.

Breathing: Exhale when lifting and straightening your legs.
Duration: 1–2 minutes within your capacity.

Adapt

Adaptations

Bent kneesWalk feet closer; keep knees bent and chest lifted.
Feet against wallPress your feet against a wall to maintain support.
ChairRecline over a padded chair seat; support your feet and head.
Aligned bolstersRecline over two end-to-end bolsters; support shoulders, head on floor.

Variations

Lifted crown and bent knees.
Eka Pāda Viparīta Daṇḍāsana I: one leg vertical.
Cakra Bandhāsana: hold both ankles, head lifted.

Signals of effort

Deep spinal and hip extension.
Head below the pelvis.
Some body weight rests on your crown and forearms.
Shoulders in substantial flexion, with elbows bent.