Yoga : Viparita Dandasana (Inverted Staff Pose)- Steps to perform

 



Viparita Dandasana is an advanced backbend and inversion yoga pose that combines elements of the Wheel Pose (Chakrasana) and Headstand (Sirsasana). It strengthens the spine, opens the chest, and improves flexibility. This pose requires strength, balance, and deep awareness of body alignment.

How to Perform Viparita Dandasana

  1. Preparation:

    • Begin in Setu Bandhasana (Bridge Pose) or Urdhva Dhanurasana (Wheel Pose).
    • Ensure your body is warmed up with preparatory poses like Cobra Pose (Bhujangasana) and Camel Pose (Ustrasana).

  2. Getting into the Pose:

    • If starting from Urdhva Dhanurasana, lower your forearms onto the ground, one at a time.
    • Interlock your fingers behind your head or keep the palms flat for support.
    • Keep the legs straight and engaged, pressing firmly through the feet.

  3. Alignment & Breath:

    • Open the chest by pressing the shoulder blades together.
    • Keep the neck relaxed, allowing the head to rest naturally.
    • Hold the pose for 15–30 seconds, breathing deeply.

  4. Releasing the Pose:

    • Slowly bend your knees and bring your chin toward the chest.
    • Gently lower your back down onto the mat, coming into Savasana (Corpse Pose) to relax.

Benefits of Viparita Dandasana

✔ Strengthens & Stretches the Spine – Enhances spinal flexibility and improves posture.
✔ Opens the Chest & Shoulders – Boosts lung capacity and helps with respiratory health.
✔ Stimulates the Nervous System – Activates the brain, reducing stress and fatigue.
✔ Tones the Abdomen – Strengthens core muscles, aiding digestion.
✔ Boosts Circulation – Improves blood flow to the head, energizing the body and mind.

Precautions & Contraindications

⚠ Avoid if you have back, neck, or shoulder injuries.
⚠ Not suitable for those with high blood pressure or migraines.
⚠ Pregnant individuals should avoid deep backbends.
⚠ Practice under supervision if you are a beginner.
⚠ Always warm up before attempting the pose.

Viparita Dandasana is a powerful asana that requires patience and practice. With regular training, it enhances strength, flexibility, and mental focus.


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