Inverted Staff Pose: Benefits, Variations & Safety

Many yoga students reach a point where backbends start to feel intimidating or even painful.

I remember when I first tried Viparita Dandasana (Inverted Staff Pose)—my body resisted, and my mind filled with doubt. 

As a yoga teacher with over a decade of experience, I’ve seen many students struggle with deep backbends, just like I once did. 

But I’ve also seen the powerful transformation that happens when they approach this pose with care, patience, and the right technique. 

This pose is a beautiful heart opener that builds strength and trust in your practice—once you learn how to enter it safely.

What Does the Mean of Viparita Dandasana (Inverted Staff Pose)?

 

The name Viparita Dandasana comes from Sanskrit:

• Viparita means “inverted” or “reversed”

• Danda means “staff” or “stick”

• Asana means “pose”

So, this is literally the Inverted Staff Pose, where the body forms a long line like a staff, but upside down. It’s a deep backbend and partial inversion, combining the power of Urdhva Dhanurasana (Wheel Pose) with the calmness of Sirsasana (Headstand).

Warm-Up Exercises

Before attempting Viparita Dandasana, warming up is essential. It protects your spine and prepares the body to bend deeply without injury. Here are some key warm-up poses:

• Cat-Cow Pose (Marjaryasana-Bitilasana): Warms up the spine gently

• Bridge Pose (Setu Bandhasana): Starts to activate the back and glutes

• Cobra or Upward-Facing Dog (Bhujangasana/Urdhva Mukha Svanasana): Opens the chest and shoulders

• Low Lunge with Arms Up (Anjaneyasana): Prepares the hip flexors

• Wheel Pose (Urdhva Dhanurasana): Helps the body feel the backbend shape needed for Viparita Dandasana

• Supported Fish Pose (Matsyasana): Loosens the upper back and chest

Warm up for at least 10–15 minutes before trying the pose.

How to Perform Viparita Dandasana

Step-by-Step Instructions:

Begin on your back on a yoga mat with your knees bent and feet hip-width apart, close to your hips.

Place your hands beside your ears, just like in Wheel Pose, with fingers pointing toward your shoulders.

Press into your hands and feet and lift your body into Wheel Pose (Urdhva Dhanurasana).

Lower your head gently onto a block or the mat behind you. Adjust your arms so your forearms come down onto the mat—similar to the Forearm Wheel.

Walk your feet away slightly to lengthen the spine and deepen the arch.

Interlace your fingers behind your head or place your hands on the floor beside your head for more support.

Hold for 5–10 breaths, breathing deeply into your chest.

To come out, lift your head slightly, place your hands back under your shoulders, and slowly lower down, or come down the way you came in.

Here’s a video that explains this yoga pose in more detail.

Physical Benefits

Viparita Dandasana offers many physical benefits when done safely and with alignment:

• Opens the chest and shoulders
• Strengthens the arms, back, and core
• Improves spinal flexibility
• Stretches the hip flexors and quads
• Boosts lung capacity by expanding the ribcage
• Increases circulation to the brain due to the slight inversion

• Supports better posture by activating spinal muscles

This pose is excellent for those who spend long hours sitting, as it counteracts slouching and poor posture.

Mental Benefits

Inversions and backbends have a powerful effect on the mind. Viparita Dandasana:

• Improves focus and mental clarity
• Reduces feelings of stress and anxiety
• Boosts energy and confidence
• Calms the nervous system when held with steady breathing

• Encourages emotional release, especially when the heart is opened deeply

When I first mastered this pose, I felt an emotional shift. It became a way for me to reset not just my body, but my mind.

Variations and Modifications

These variations are rooted in the traditional Staff Pose (Dandasana), which builds the foundation for alignment and core engagement. Not everyone is ready for the full pose right away. Luckily, there are variations and props to help:

• Supported Viparita Dandasana on a Bolster or Blocks: Place a bolster lengthwise under your spine with your head resting on a block. Bend the knees or keep the legs extended. This is great for beginners.

• Chair Version: Sit backward on a yoga chair, arch back over the seat with support under your head. A great way to enjoy the pose with less strain.

• Forearms on Blocks: If your flexibility is limited, place your forearms on two sturdy yoga blocks.

• Use a Wall: Practice the pose with your legs against a wall to feel supported and reduce fear of falling.

Always go slow. You can build your way up to the full pose over time.

Safety Precautions

Viparita Dandasana is not for everyone, especially those with the following:

• Neck or back injuries
• High or low blood pressure
• Glaucoma or other eye conditions
• Heart conditions
• Recent surgeries
  
  

Additional safety tips:

• Always warm up properly.

• Use props and support when needed.

• Do not force the backbend—go at your pace.

• If you feel pain (not just discomfort), come out immediately.

• Pregnant yogis should avoid this pose.

• It’s best to learn this pose under the guidance of an experienced yoga teacher.

Final Words

Viparita Dandasana is a pose that may look intimidating at first glance, but it’s also one of the most rewarding. 

As a yoga teacher, I’ve watched students go from fear to freedom in this posture. With time, proper technique, and patience, it becomes more than just a backbend—it becomes a place of strength, openness, and peace.

Always honor your body, listen to what it’s telling you, and never rush the process. Yoga is a journey, and Viparita Dandasana is a beautiful stop along the way.

Sources:

Viparita Dandasana (Inverted staff pose). (n.d.). MyYogaTeacher.

Yoga Pose: Inverted Staff | Pocket yoga. (n.d.).