Viparita Dandasana

Viparita Dandasana

Inverted staff pose

Backbend pose

Key Benefits

• Keeps the spine sound and healthy while chests expands fully.
• One also feels feels the effects of Sirsasana
• Relieves pain in Coccyx region of spine
• Soothing effect on mind, so the emotionally disturbed find it a great boon

How to get into Viparita Dandasana

1. Open a chair place the bar towards the wall and put a mat or blanket on top.  
2. Sit facing the the wall walking the legs in one by one. Belt the thighs. 
3. Sit in the chair so the tailbone is as close to the back edge of the chair. Hold onto the top of the chair.  
4. Slide down the arm of the chair as you bring the torso over the front seat of the chair where the tips of the shoulder blades are barely off the chair.  
5. Extend the legs straight towards the wall either so the heel touches the floor or to a brick. The chair may slide away from the wall.  
6.  Bring the hands under the chair taking hold of the back bar of the chair and rolling the shoulders under turning the palms around.
7. Stay here for 3-5 min. 
8. Release the hands and bring them to the front bar of the chair. Bend the legs. Take an inhalation lift with the chest and come back to a seated position. Rest here. Remove the legs one by one. 

Key Point

1. Roll the shoulders out and under expanding the chest and opening the diaphragm. 
2. Press the heels onto the floor or bricks and move the tailbone to the hamstrings. 
3. Roll the thighs together. 

Modifications:

• Lift the feet higher so they are in line with the thighs. 
• Don't bring the arms under the chair.
• Rest the head on a bolster.