Viparita Dandasana (Therapy)

The Sanskrit name is derived from Viparita (विपरिता) meaning inverted, Danda (दण्डा) meaning staff and Asana (आसन) meaning posture or seat.

• Begin by placing a yoga chair on the yoga mat, with the back of the chair facing toward the front of the mat.

• Place a folded yoga mat on the chair seat to support your upper back.

• Place yoga bolster at the front of the chair to provide additional height and support for your head.

• Sit on the chair facing away from the backrest, with your knees bent and your feet flat on the floor.

• Hold onto the sides of the chair seat for stability as you prepare to transition into the pose.

• Slowly lower your upper back allowing your shoulders to rest comfortably on the support.

• Adjust the height of the bolster as needed to ensure that your head is supported.

• Extend your legs straight out in front of you, keeping them together and engaged.

• Flex your feet and press through your heels to activate your leg muscles.

• Hold the back leg of the chair with your palms.

• Keep your arms straight and strong, providing support for your upper body as you lift into the backbend.

• Keep your thighs and knees parallel to each other and engage your glutes to get into the pose.

• Keep your neck in a neutral position, neither straining nor compressing, and gaze toward the ceiling.

• Hold the pose for 30-40 seconds or as long as feels comfortable.

• Slowly with control start lowering your hips toward the floor by bending your knees. Then come up by holding the chair legs and sit on the chair. Gradually come out of the chair and release the pose.

• Lengthen through your spine, from your tailbone to the crown of your head, creating space between each vertebra.

• Engage your core muscles to support your lower back and stabilize your pelvis.

• Draw your navel toward your spine and lift through your chest to create length along the front of your torso.

• Do not allow your legs to rotate outward, they should be straight in line in front of you.

• Avoid in case of migraine

• Avoid in case of eye strain, constipation, diarrhoea, or insomnia

• Avoid during back pain

• Avoid in case of the second or third trimester of pregnancy