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
- Soothes and relaxes the brain
- Builds up emotional stability and self-confidence
- Viparita Dandasana stimulates the adrenal, thyroid, pituitary, and pineal glands
- Gently massages and strengthens the heart, preventing arterial blockage
- Increases lung capacity
- This Yoga Asana is useful to stretch the entire front body and thereby opens the chest.
- Relieves indigestion and flatulence
- Increases the flexibility of the spine
- Alleviates lower backaches
- This Yoga Pose helps in revitalizing the central nervous system
- Corrects a displaced bladder or prolapsed uterus
- Relieves menstrual pain and helps treat the symptoms of menopause
- 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
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.
- 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
- 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.
- 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
Feet on a Stool
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.
- 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.
Feet against a Wall
A Wall, A Chair, A Rolled Towel, A Folded Blanket, and A Mat.
The wall supports the feet and intensifies the final stretch.
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.