In today’s busy world, most of us spend hours sitting in one position, leading to stiffness in the back and low energy levels. This lifestyle often leads to poor posture, back pain, and a feeling of tiredness that no amount of coffee can fix. Instead of rushing for painkillers or spending hours at the doctor’s office, there is a natural solution that brings strength, flexibility, and calmness at the same time – Yoga. Among the many yoga asanas that promote spine health and energy, one powerful yet graceful pose is called Viparita Dandasana. Today at Yogaasan, we are going to explore what it is, how to do it, its benefits, and useful props like the Inverted Staff Pose bench and chair that can support your practice.
What is Viparita Dandasana Pose?
Viparita Dandasana is a deep backbend yoga pose, where “Viparita” means “inverted” and “Danda” means “staff” or “stick” in Sanskrit. It is often called the Inverted Staff Pose in English.
In this asana, the practitioner bends backwards into an arch, resting on the crown of the head and forearms, while the legs are extended straight. It is an advanced yoga pose that opens the entire front body, strengthens the spine, and improves flexibility. It’s one of those poses that look beautiful and feel even better when done with patience and practice.
Viparita Dandasana Benefits
Practising Inverted Staff Pose regularly comes with amazing health benefits. Let’s look at some of the important advantage of Viparita dandasana:
- Opens the Chest and Heart: This deep backbend stretches the chest muscles and improves lung capacity.
- Strengthens the Spine: It increases spinal flexibility and strengthens the muscles supporting the back.
- Boosts Energy: This pose is energizing and can help in fighting fatigue and emotional stress.
- Improves Blood Circulation: It enhances blood flow to the brain, providing clarity and calmness.
- Relieves Back Pain: With proper technique, it can reduce chronic stiffness and tension in the back.
- Improves Posture: Regular practice of this asana leads to a naturally upright and graceful posture.
- Reduces Anxiety: Deep stretching and opening of the body helps release emotional blockages, calming the mind.
Adding Inverted Staff Pose to your yoga routine can truly transform your physical and emotional well-being.
How to do Viparita Dandasana?
Now, let’s walk through the detailed steps to perform this beautiful backbend:
- Begin by lying flat on your back on the yoga mat.
- Bend your knees and place your feet flat on the floor, hip-width apart.
- Place your hands beside your ears, palms pressing down, just like you would for Chakrasana (Wheel Pose).
- Press into your hands and feet and lift your hips and chest off the floor.
- Now, carefully bring your forearms down one by one to the floor, replacing your palms, and interlace your fingers.
- Rest the crown of your head lightly on the floor.
- Extend your legs out straight if comfortable, pushing through the heels.
- Hold the pose for a few breaths, feeling the opening in the chest and spine.
- To release, carefully bring your head and spine back down to the mat and hug your knees to the chest.
Important Tip: Warming up with stretches like Setu Bandhasana (Bridge Pose) can prepare the body better for Viparita Dandasana.
Viparita Dandasana Bench
Performing deep backbends like Inverted Staff Pose can be challenging, especially for beginners. This is where a Viparita Dandasana bench becomes extremely useful. This bench is a specially designed wooden or padded prop that supports the spine during the backbend, making the posture accessible and safe.
It helps in achieving the full arch without putting too much pressure on the lower back or wrists. Using a bench allows practitioners to stay longer in the pose comfortably and experience deeper benefits.
Viparita Dandasana bench plans are also available if you wish to create a custom bench at home. The plans include simple measurements and instructions to build a safe and comfortable bench using basic materials like wood and padding. Practising with a bench is ideal for yoga studios and home practitioners who want to gradually master the full Viparita Dandasana pose without strain.
Viparita Dandasana Chair
In this method, a sturdy yoga chair (preferably with the back removed or modified) is used to support the lower back while performing the backbend. Here’s how you can perform Viparita Dandasana with chair:
- Place a folded blanket over the seat of the chair for comfort.
- Sit backward facing the chair’s seat and slowly lean back into the chair.
- Slide your torso through the opening and arch your back over the seat.
- Your head can rest on the ground or on a block for extra support.
- Stretch your legs forward or bend your knees, depending on comfort.
Using a chair allows greater control over the depth of the backbend and is especially great for older adults or those recovering from minor injuries. Both the Viparita Dandasana bench and chair make this advanced pose more accessible, safer, and more enjoyable.
Conclusion
Viparita Dandasana is a magnificent yoga pose that beautifully strengthens the body and calms the mind. Whether you are an advanced yogi or just starting your journey, this pose can offer immense rewards when practised correctly and mindfully. Using helpful tools like a Viparita Dandasana bench or a Inverted Staff Pose chair can make the practice safer, more enjoyable, and even more beneficial.
At Yogaasan, we encourage everyone to explore the incredible world of yoga with joy, patience, and an open heart. Inverted Staff Pose is not just a pose — it’s a doorway to discovering strength, flexibility, and inner peace.
Frequently Asked Questions (FAQs)
How often should I practice Viparita Dandasana?
You can practice it 2 to 3 times a week initially. Always warm up properly and listen to your body.
Can beginners try Inverted Staff Pose?
Yes, but beginners are advised to use props like a Viparita Dandasana bench or chair for safer practice.
Is it necessary to use a Inverted Staff Pose bench?
Not necessary, but highly recommended if you are new to deep backbends or want to hold the pose longer without strain.
