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Viparita Dandasana

विपरिता दण्डासन / Inverted Staff Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Tones and strengthens your core, back, legs and shoulders.
  • Improves flexibility of the spine.
  • Reduces lower backaches.
  • Stimulates all the major glands – adrenal, thyroid, pituitary, and pineal glands.
  • Helps in preventing arterial blockages by strengthening the heart.
  • Relieves indigestion and flatulence.
  • Enhances lung capacity and breathing.
  • Enhances hormone balance in the body.
  • Revitalizes the central nervous system.
  • Activates the heart chakra.
  • Relaxes and sooths the mind.
Steps to perform the Asana: Viparita Dandasana
  • After lying down on the mat bend your knees, placing the base of your feet firmly on the mat and your arms by your side.
  • Raise the hip and the middle back without leaving the feet and upper back on the floor.
  • Slowly take your arms up, place your palms beside your shoulders, fingers pointing towards the lower body, elbow bent facing the ceiling.
  • Press the palm on the floor to raise the head and hip more up.
  • Slowly bring your crown of the head down.
  • Place your elbows on the floor in line with your head and interlace your fingers behind the head.
  • Weight from the forearm to the elbow is equally distributed on both arms without disturbing your neck.
  • Breathe in this normally and rest in this position for a few seconds.
  • To get out of this pose, bend your knees, bringing your head parallel to the floor and rest on it.
  • Slowly bring your pelvic floor down and rest your body on the mat.
Common Misalignments / (Mistakes)
  • Collapsing into the shoulders.
  • Arching the lower back too much.
  • Allowing the head to drop back.
  • Letting the knees splay out.
  • Not engaging the leg muscles.
  • Rushing into the pose.
Contraindication / Cautions
  • Avoid if suffering from hip, knee, neck, cervical, back or shoulder pain or injury.
  • Avoid if you are suffering from hernia, ulcer or tuberculosis.
  • Avoid if you have headaches or eye strain.
  • Avoid if you have body balancing issues or have a hunch back.
  • Avoid if you have high or low blood pressure or have cardiac issues.
  • Avoid during pregnancy and menstruation.
  • Avoid if suffering from migraine or issues of depression.
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