Upward Facing Two-Foot Staff Pose - Dwi Pada Viparita Dandasana
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Upward-Facing Two-Foot Staff Pose is an advanced inversion and backbend that opens the chest and increases flexibility throughout the body. It is a combination of upward-facing bow and supported headstand poses and should not be attempted until those postures are mastered.
(Pronounced as “dwee-PAHD-uh vee-pah-REET-ah done-DAHS-anna”) In Sanskrit, dwi means “two,” pada means “feet,” viparita means “inverted,” and dandasana means “stick-like or staff posture.” This posture symbolizes a yogi’s prostration to the divine.
Begin by preparing as you would for Urdhva Dhanurasana (Upward Bow Pose). Lie on your back, feet on the floor, heels under the knees, and step your feet a little wider than your hips. Bend your arms and place your palms on the floor by your ears, fingertips facing the shoulders, shoulder-width apart. Pause for a moment to focus and tune in to your breathing.
As you exhale, press your knees away from your torso and lift your hips, shoulders, and head from the floor as you straighten your arms. Widen and draw your shoulder blades toward your tail bone to lift your shoulders and lighten the load on your arms.
Bend your arms and place the crown of your head on the floor between your hands and feet, keeping your elbows shoulder-width apart and directly over your wrists. To ensure that your neck does not become compressed, exhale, press your hands into the floor, and again draw your shoulder blades toward your tail bone. Keep your chest open and lifted.
On your next exhalation, slide one hand past your ear to cup the back of your head, bringing your weight onto your forearm. Repeat the same action with the other arm, interlacing your fingers behind your head (you may be more successful in these arm movements if you lift onto your tiptoes).
With a powerful exhalation, press down through your inner elbows and wrists and lift your chest to raise your head off the floor. As your head lifts, press your inner heels down. Of course, your head may seem glued to the floor; if that's the case, continue to hold the pose where you are.
If you do manage to lift your head, the pose may actually become easier, since this movement allows your upper arms to directly support your weight, easing the demand on your muscles. But be careful not to strain the shoulder joints by pushing them beyond your elbows. Avoid this over extension by keeping your weight evenly distributed between your elbows and wrists, and by not allowing your elbows to slide more than shoulder-width apart. It is absolutely fine to remain in this position, with your head raised and your heels directly below your knees.
In the full pose, however, you walk the feet away from your hands until your legs are nearly straight; then plant your inner feet and exhale as you stretch down through your calves and push to straighten the legs completely.
Place the crown of your head back on the floor inside the cup of your hands, press your elbows into the floor and draw your shoulder blades toward your tail bone to help your shoulders stay lifted. Your middle back will be asked to extend more deeply.
Come out of this asana with great attention. First, walk your feet back under your knees. Remain on your crown and return your palms to the floor next to your ears. Again check to make sure your hands are directly under your elbows. Push with your hands to lift the head and tuck your chin and tail bone in as you roll your spine back down to the floor, tail bone touching last. Consciously slow your breathing down until you are once again at rest and can feel the powerful calm that is the product of balanced backbends.
Benefits and Contraindications
Strengthens the legs
Increases spinal flexibility
Opens the chest and shoulders
Soothes the mind
Neck and back injuries
High blood pressure
Modifications, Props and Tips
When you find your focus and really tune into the sound and rhythm of your breath, you might want to increase the duration of this pose. This, in turn, might make it difficult to keep your head lifted for an extended period of time. Before you start the pose, bring a small cushion or a soft folded blanket underneath your head, so that if you decide to extend the pose, you can rest the crown of your head down when you need a rest.
A digital marketer in love with yoga and everything that goes along with it.
In 2021, her huge passion for yoga led her to yoga teacher trainings.
After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva.
To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics.
Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga.
At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.