Viparita Dandasana (Inverted Staff Yoga Pose) – 13 Benefits

What is Viparita Dandasana (Inverted Staff Yoga Pose)

  • In the classic version of this asana, the feet, hands, and head rest on the earth.
  • This Yoga Asana is believed to symbolize the yogi’s salutation to the divine force.
  • This adaptation with props makes the pose easier to practice, and helps soothe an emotional or restless mind.
  • The word viparita means “inverted” in Sanskrit, while the word danda implies as “staff.”

What are the Benefits of Viparita Dandasana

  1. Soothes and relaxes the brain
  2. Builds up emotional stability and self-confidence
  3. Viparita Dandasana stimulates the adrenal, thyroid, pituitary, and pineal glands
  4. Gently massages and strengthens the heart, preventing arterial blockage
  5. Increases lung capacity
  6. This Yoga Asana is useful to stretch the entire front body and thereby opens the chest.
  7. Relieves indigestion and flatulence
  8. Increases the flexibility of the spine
  9. Alleviates lower backaches
  10. This Yoga Pose helps in revitalizing the central nervous system
  11. Corrects a displaced bladder or prolapsed uterus
  12. Relieves menstrual pain and helps treat the symptoms of menopause
  13. Viparita Dandasana is most helpful in Toning the internal organs.

Contraindications and Cautions

  • Do not practice this asana during migraine.
  • avoid the pose if you have stress-related headaches, eye strain, constipation, diarrhea, or insomnia.
  • Discontinue the asana if you feel dizzy.
  • if you suffer from backaches, you must practice a few twists before and after this pose.

How to do the Inverted Staff Yoga Pose – Step Wise Instructions

Props

A Chair, A Bolster, A Blanket, A Mat, and a Towel.

  • The chair supports your back and increases the flexibility of the neck and shoulders.
  • Holding the chair’s legs expands the chest, relieving respiratory and heart ailments.
  • The bolster, with the blanket on top of it, supports the head.
  • This soothes the nerves, and regulates blood pressure.
  • The mat prevents the chair’s edge from cutting into your back.
  • The towel supports the lumbar spine.

Step 1

  • Place the bolster in front of the chair, with one end between the chair’s front legs.
  • Place a blanket on the bolster.
  • Drape the mat over the chair’s front edge and place the folded towel on the mat.
  • Step your feet through the back of the chair, and sit down.
  • If needed, tie a yoga belt round your legs to keep them together

Step 2

  • Hold the sides of the chair back and slide your hips toward the back of the chair until your buttocks rest on the back edge of the chair.
  • Exhale, and lift your chest, arching your entire back.
  • Lower your torso, ensuring that the folded towel supports your lumbar spine.

Step 3

  • Arch the back further.
  • Ensure that your lower back rests on the front edge of the seat.
  • Insert your hands, one at a time, through the chair to hold onto its back legs.
  • Place your crown on the bolster.
  • Do not press your head down on the bolster.
  • Keep it perpendicular to the floor, since tilting the head too far back strains the neck and throat.
  • Close your eyes. (Beginners must keep their eyes open to avoid disorientation.)
  • Straighten your legs to increase the stretch of your back.
  • Hold the pose for 30-60 seconds and, with practice, for 5 minutes

Variation 1

Feet on a Stool

PROPS:

A Chair, A Low Open Stool, A Rolled Towel, A Folded Blanket, A Mat, A Bolster, and a Yoga Belt.

The stool supports the feet. The belt keeps the legs together.

Specific Benefits

  • Relieves diarrhea, abdominal cramps, and indigestion.
  • Alleviates cervical spondylosis.
  • Reduces pain in the back, shoulders, and neck.

Getting into this Pose

  • Place a stool 2 ft (60 cm) from the chair.
  • Follow Step 1 of the main asana.
  • Place your legs on the stool, and follow Steps 2-3 of the main asana.

Variation 2

Feet against a Wall

PROPS

A Wall, A Chair, A Rolled Towel, A Folded Blanket, and A Mat.

The wall supports the feet and intensifies the final stretch.

Specific Benefits

Gives intensive extension to the abdomen and chest, increasing the arch of the spine.

Getting into the Pose

  • Place the chair about 2 ft (60 cm) from the wall.
  • Follow Steps 1, 2, and 3 of the main asana, but press your soles against the wall.
  • Stretch your legs, pushing the chair a little away from the wall, if necessary.
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