Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana Exercise Guide
Exercise Profile
- Target
- Spinal Extensors
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Spinal Extensors
- Secondary Muscles
- Hamstrings, Shoulders, Glutes
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Dwi Pada Viparita Dandasana
Visualised Target Muscle Groups
Front
Back
How to: Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana
- Start by lying on your back and raising your legs straight up toward the ceiling.
- Press your hands firmly into the ground beside you.
- Inhale and lift your torso off the ground, ensuring your legs remain vertical.
- Hold the position, keeping a straight line from your shoulders to your feet.
- Breathe deeply and maintain the pose for as long as comfortable.
Common Mistakes
- Overextending the lower back.
- Not keeping the legs and arms aligned.
- Holding breath instead of maintaining a steady breath.
Modifications
- Use a wall for support if you are struggling to balance.
- Bend your knees to reduce strain on your lower back.
Tips
- Ensure you are engaging your core muscles to support your back.
- Keep your arms straight and parallel to the ground.
- Breathe deeply and relax your neck.
Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana Alternatives
Tags
yoga
stretching
flexibility
spinal health
core strength
balance
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