Yoga poses – dwi pada viparita dandasana

Dwi pada viparita dandasana (backward two-legged stick pose) is a yoga pose that flexes the back like a cat’s. Typically an exercise for advanced yogis with a sufficiently flexible back thanks to long-term and dedicated practice of the many preparatory asanas. On a mental level, this posture dramatically increases endurance. It is a physical balancing exercise that helps to become a balanced person. In orthodox yoga, dwi pada viparita dandasana is used to open the Anahata Chakra (heart chakra).


  • Origin of dwi pada viparita dandasana (backward two-legged stick pose)
  • Technology
  • Points of attention
  • Elaboration
  • Health benefits of dwi pada viparita dandasana (backward two-legged stick pose)
  • Therapy


Origin of dwi pada viparita dandasana (backward two-legged stick pose)

The Sanskrit word dwi means two. Pada has the meaning of foot and viparita means the other way around. Danda is Sanskrit for stick or staff. Asana is another word for ‘(sitting) posture’ and forms the third phase of the eightfold yoga path of Patanjali ( Yoga-Sutras ). Loosely translated, this yoga pose means backward two-legged stick pose. It is a challenging asana from hatha yoga. In kundalini yoga, dwi pada viparita dandasana is used, among other things, to open the heart chakra (Anahata Chakra). This chakra is located at the level of the sternum and is called the ‘seat of the emotions’.Hinduism Dwi pada viparita dandasana is a yoga practice with remarkable symbolism. In Hinduism , a person who worships God is humble and submissive. He expresses this by lying flat on the floor, his arms extended forward. This is also common in certain Catholic ordination rituals. However, the Indian yogi symbolizes this humility in the form of dwi pada viparita dandasana, or an extremely backward, but nevertheless very graceful and graceful bend.Dwi pada viparita dandasana (inverted two-legged stick pose) / Source: Mobiusinversion at English Wikipedia, Wikimedia Commons (Public domain)


Please be aware that dwi pada viprarita dandasana is not an asana that beginners can attempt. This yoga pose requires long-term, dedicated training to get the back as flexible as required. Master the beginner poses first. This prevents injuries.

  1. Go into savasana (corpse pose). Lie flat on your back, feet together, arms relaxed on either side of the body. Prepare yourself mentally for the yoga practice.
  2. Bring the arms over the head. Then bend the elbows and place the palms on the floor as close to or below the shoulders as possible. The fingers point to the feet.
  3. Now raise your knees. Try to get the feet as close to the hips as possible, with the soles of the feet flat on the floor.
  4. Breathe calmly into full yogic breathing. Relax, prepare.
  5. While exhaling, raise the upper body and head. Do this so that the crown of your head rests on the floor. Continue to breathe calmly.
  6. While exhaling, straighten the legs, approximately at a 45 degree angle to the floor. The hands, feet and crown bear the body weight.
  7. Place the left hand behind your head. The elbow of your left arm now partly supports your body weight.
  8. Do the same with the right hand. The body weight now also rests on both elbows and forearms. Place the right hand against the left hand. The elbows point forward about shoulder width.
  9. Relax. Fold the hands, fingers interlaced in the Christian prayer position. The back of your head is now in the palm of your hands.
  10. Try to get the shoulders as high as possible, which also applies to the chest and legs. Ideally, the upper body should be vertically above the floor (90 degrees), the legs at approximately a forty-five degree angle, the feet flat on the floor.
  11. Stay in dwi pada viparita dandasana for a few minutes, according to your abilities.
  12. In reverse, return to savasana (corpse pose).
  13. Relax thoroughly in Savasana II (Corpse Pose).

 Savasana (corpse pose) / Source: Joseph RENGER, Wikimedia Commons (CC BY-SA-3.0)

Points of attention

Do not attempt the ‘backward two-legged stick pose’ until you have fully mastered the beginner poses. Some important yoga exercises are surya namaskar (sun salutation), bhujangasana (cobra pose), parivrtta trikonasana (inverted triangle pose), ustrasana (camel pose), but also janu sirsasana (head-to-knee pose), virabhadrasana I (hero or warrior) and purvottanasana (eastward stretching position).Injuries Dwi pada viparita dandasana is a pose suitable only for advanced yogis. To avoid injuries, don’t become overconfident in hatha yoga. Do not do this yoga exercise if you have back problems, such as a hernia. Nor for complaints of the joints of ankles, shoulders and neck, among others.


Dwi pada viparita dandasana has many health benefits. The exercise strengthens the hips and the entire muscular system, from the legs to the arms, shoulders, back and chest. Due to the extreme backward bend, all abdominal organs, such as the liver, spleen, pancreas and intestinal tract, receive a thorough massage. The resulting healthy peristalsis ensures that constipation is a thing of the past. According to yoga manuals, dwi pada viparita dandasana has a very calming effect on the brain, so emotional people can benefit greatly from this yoga pose.Anahata Chakra (heart chakra) According to yoga manuals, dwi pada viparita dandasana is very suitable for stimulating the heart center, or the Anahata Chakra, which, according to yogis, is located close to the spine, between both lungs in the heart region, at the height of the sternum. This chakra is seen as the seat of emotions, the source of all affection and feelings of happiness. In Christianity , the heart is symbolized with a rose, also called the Temple of the Lord. Some key concepts of the Anahata Chakra are compassion, acceptance of yourself and others, love, peace and self-confidence. In orthodox yoga, the Anahata Chakra is the seat of the principle of consciousness.OM symbol / Source: Brenkee, Pixabay

Health benefits of dwi pada viparita dandasana (backward two-legged stick pose)

Dwi pada viparita dandasana is an important practice in advanced yoga practice, if only for the important role this yoga posture plays in kundalini yoga and in stimulating the chakras, in particular the Anahata Chakra .


Dwi pada viparita dandasa has a therapeutic and supportive, but not necessarily a curative effect on, among others, the following complaints, ailments and conditions:

  • Weakened abdominal muscles.
  • Poor digestion.
  • Constipation.
  • Menstrual complaints.
  • Depression.
  • Stress.
  • Emotional turmoil.
  • Mental imbalance.
  • Poor concentration.
  • Lack of energy.
  • Bad posture.
  • Lack of endurance, poor (physical) sense of balance.


read more

  • Yoga (asanas) for beginners and advanced
  • Breathing exercises (pranayama) for beginners and advanced students
  • History of yoga – hatha yoga
  • Yoga poses – dandasana (stick or staff pose)
  • Yoga poses – urdhva mukha svanasana (upward facing dog)