Two-Legged Inverted Staff Pose

Strike a Yoga Pose: Two-Legged Inverted Staff Pose

If you love backbends, it's because you are probably emotional with an open heart and tender nature, and hold excitement about the future. Here's a variation to the backbend called Inverted Staff. The base of this pose is actually a headstand, so it's a very grounding.


Sanskrit Name: Viparita Dandasana
English Translation: Inverted Staff Pose
Also Called: Two-Legged Inverted Staff or Headstand Backbend

From Wheel pose:

  • Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
  • Inhale, press into your palms and lift your head and shoulders off the ground, placing the crown (top) of your head on the mat. Now place your elbows on the ground on either side of your head in front of your face, and interlace your hands behind the back of your head.
  • Once your head and arms feel stable, walk your feet away from you, straightening through your legs. If it's easy, press the soles of your feet firmly into the ground so you can lift your chest and hips higher.
  • Stay here for five breaths then walk your feet back in, place your palms flat on the floor, and lower your hips back to the ground. Hug your knees in to release your lower back.

Or from Bound Headstand pose:

  • Begin with your hands and knees on the mat. Lower your elbows to the floor and interlace your fingers, forming a semicircle with your hands. Place the back of your head against your palms, and the top of your head on the mat, so your skull is vertical to the floor. Now straighten both legs and walk your feet towards your face as far as you can.
  • Shift the weight of your hips over your shoulders and keep your elbows planted firmly on the mat. Lift your right leg straight up towards the sky and then your left, coming into full headstand.
  • From here, keeping your elbows and head stable, begin to bend your knees, lowering your feet towards the ground behind you. You'll need to arch your back as much as possible to help you land softly. Once your feet are on the floor, walk them out away from you, straightening your legs. Stay here for five breaths, pressing the soles of your feet firmly into the ground to help you lift your chest and hips higher.
  • To come out of this pose, walk your feet in towards the back of your head and then kick your feet over so they're on the same side as your face. (This part is tough, so keep practicing).
  • Come into Child's Pose to release your lower back.
Latest