Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana)- Definition steps benefits with precautions

Upward Facing Two-Foot Staff Pose, also known as Dwi Pada Viparita Dandasana in Sanskrit, is a challenging yoga asana that offers a wide range of physical and mental benefits. This powerful pose requires strength, flexibility, and concentration, making it a great addition to any yoga practice. In this article, we will explore the definition, steps to do, benefits, and precautions of Upward Facing Two-Foot Staff Pose, providing you with a comprehensive guide to this advanced yoga posture.

Sanskrit Slok:
समं निधाय स्थिरमासनम्।
(Sama̅ nidha̅ya sthirama̅sanam।)
“Having placed in equality (the balanced posture) be seated firmly.”

Steps to do:

1. Begin by sitting on the floor with your legs extended in front of you.
2. Place your hands on the floor behind you, fingertips pointing towards your feet.
3. Press into your hands and feet to lift your hips off the ground, coming into Reverse Plank Pose.
4. Bend your elbows and lower your head towards the floor, bringing your forearms to the ground.
5. From Reverse Plank, start to walk your hands and feet closer together, eventually bringing your hips in line with your shoulders and wrists.
6. Press down through your hands and lift your chest towards the sky, coming into Upward Facing Two-Foot Staff Pose.
7. Hold the pose for a few breaths, then release and come back to seated position.


1. Strengthens the arms, shoulders, and core muscles.
2. Stretches the chest, shoulders, and hip flexors.
3. Improves posture and spinal alignment.
4. Stimulates the abdominal organs and improves digestion.
5. Increases blood circulation and energizes the body.
6. Enhances mental focus and concentration.


1. Avoid this pose if you have any wrist, shoulder, or back injuries.
2. Practice this pose under the guidance of a qualified yoga instructor, especially if you are a beginner.
3. Listen to your body and avoid forcing yourself into the pose. Only go as far as your body allows without feeling pain or discomfort.

Overall, Upward Facing Two-Foot Staff Pose is a powerful yoga asana that offers numerous physical and mental benefits. By incorporating this challenging pose into your practice, you can enhance your strength, flexibility, and overall well-being. However, it’s important to approach this pose with caution and respect for your body’s limitations, ensuring a safe and effective practice.