Viparita Dandasana (विपरीत दण्डासन) or Inverted Staff Pose is an advanced backbend that creates a powerful opening across the entire front body. The Sanskrit name combines ‘viparita’ meaning ‘inverted’ and ‘danda’ meaning ‘staff’ referring to the inverted arch the body forms.
This pose begins from a supported bridge position often using props like a chair bolster or blocks. The practitioner lifts into a deep backbend with shoulders and head supported while the legs extend powerfully and the arms reach overhead toward the floor creating a bow-like shape. The weight distributes between the feet upper back and crown of the head with the chest prominently lifted.
Physically Viparita Dandasana offers extensive benefits. It deeply stretches the entire front body including the quadriceps hip flexors abdominals intercostals and throat. It strengthens the back muscles glutes hamstrings and shoulders while increasing spinal flexibility particularly in the thoracic region which tends to be rigid in many people.
From an energetic perspective this pose stimulates multiple chakras with emphasis on Anahata (heart) and Vishuddha (throat). The expansive chest opening creates space for deeper breathing increasing oxygen intake and pranic flow throughout the body. This stimulates the parasympathetic nervous system inducing a state of alert calmness.
Therapeutically Viparita Dandasana counteracts the effects of prolonged sitting hunched shoulders and forward head posture common in modern life. Regular practice can help improve posture relieve upper back tension and create space in the chest cavity supporting respiratory health.
As an inverted backbend this pose combines the benefits of both inversions and backbends making it a powerful practice for experienced yogis under proper guidance.
