Health and Fitness

Viparita Dandasana Method, Benefits & Precautions

Viparita Dandasana is an ancient yoga pose, in which the weight of the body is lifted by force of the head and legs and the spine is made flexible. It is a complex yoga posture that requires physical force, flexibility and balance to be practised accurately. Viparita Dandasana is usually not for beginner practitioners, however, they can practice it with the help of a yoga instructor. Its name is derived from the three Sanskrit words Viparita, Danda and Asana and is known in English as “Inverted Staff Pose”.

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Benefits of Inverted Staff Pose:

If Inverted Staff Pose yoga posture is done with the right technique and taking care of special things, then many health benefits can be given from it –

1. Make the spine flexible by making Viparita Dandasana

During Inverted Staff Pose, there is a lot of twist in the spine, which increases its flexibility. Viparita Dandasana can also be very helpful in removing pain and stiffness in the back.

2. Viparita Dandasana is effective in relieving anxiety and stress

Viparita Dandasana can also be very beneficial in removing mental diseases. Worrying and stress can be greatly reduced by practising Inverted Staff Pose on a regular basis.

3. Increases blood circulation in the brain

By practising Viparita Dandasana regularly, the spine remains straight, which increases blood circulation in many parts of the body.

4. Makes the muscles flexible

Viparita Dandasana Dandasana makes many important muscles of the body flexible and starts working efficiently, including the muscles around the spine.

However, the health benefits of Inverted Staff Pose completely depend on the method of yoga asana and your health condition.

Steps to do Inverted Staff Pose:

If you are going to practice Inverted Staff Pose for the first time, then following steps may help you to make this yoga pose –

  • First of all, lay a mat on a flat ground and lie down on your back.
  • Now bend the knees and place the feet on the ground near the hips and keep the palms near the ears by bending the elbows.
  • After this take a deep breath and try to lift the head in the air by putting weight on the palms.
  • Now raise the hips in the air by putting weight on the soles of the feet.
  • In this way all the weight of your body will come on hands and feet.
  • After this, slowly bring the hands back as far as possible and then keep the elbows on the ground.
  • After keeping the elbow on the ground, your head will also rest on the ground

You can do this yoga kriya for the duration as per your capacity and then gradually come back to normal state. If you have any questions related to yoga, then contact a good yoga instructor.

Precautions during Inverted Staff Pose:

Viparita Dandasana practice is usually done under the supervision of a yoga instructor and during this it is necessary to take the following precautions –

  • Do not try to force any action
  • Warm up before yoga action
  • Don’t do yoga immediately after eating food.
  • Do not allow shock to the spine or neck

When not to do Inverted Staff Pose

There are certain health conditions during which a doctor’s permission should be taken before practising Viparita Dandasana –

  • If there is severe pain or injury in any part of the body, do not do this easy.
  • respiratory or cardiovascular disease
  • tightness in body
  • pregnancy or menstruation

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