Two-Legged Inverted Staff Poseद्विपाद विपरीत दण्डासन
Dvi Pāda Viparīta Daṇḍāsana — an advanced backbend that works the spinal erectors, shoulders, chest.
30–60SECONDS HELD
One line on the timetable. Two-Legged Inverted Staff Pose is held 30–60 seconds, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Two-Legged Inverted Staff Pose
Read all of it before starting, and read the cautions further down before starting at all.
Set up over a chair or with a folded blanket stack if you are learning; otherwise begin from Upward Bow.
Lower onto the crown, place the forearms down and interlace the fingers behind the head.
Press the elbows in and down and lift the shoulders so the head is unweighted.
Walk both feet away until the legs straighten fully and the heels press into the mat.
Hold with slow breathing, then bend the knees, walk the feet in and lower down with the chin tucked.
Hold: 30–60 seconds. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Two-Legged Inverted Staff Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Holds the longest sustained spinal extension of the standing repertoire, with both legs straight.
- Loads the shoulders and upper back continuously to keep the head free.
- Lengthens the hip flexors and abdominal wall with the legs extended and the pelvis lifted.
Two-Legged Inverted Staff Pose is one of 43 backbends in this library and one of 61 poses rated advanced. Poses that extend the spine and open the front of the body — chest, hip flexors and abdomen.
Who should skip Two-Legged Inverted Staff Pose, or change it
- Neck injury or cervical disc problems — the crown sits under a loaded arch.
- Disc injury, spondylolisthesis or spinal fusion.
- Shoulder impingement or instability.
- High blood pressure and glaucoma with a long inverted hold.
- Pregnancy at any stage.
- Recent abdominal or shoulder surgery.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Two-Legged Inverted Staff Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeWalking the feet out before the chest can stay open, so the entire arch drops into the lumbar spine.
FixStraighten one leg at a time and keep the sternum reaching towards the wall behind you.
MistakeElbows creeping wide, which lets the shoulders sink onto the head.
FixKeep the elbows shoulder-width and press them down continuously through the hold.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Two-Legged Inverted Staff Pose sits at code 02175, yoga, Power, 4 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 4 × 3.5 × 70 ÷ 200
= 4.90 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 49 | 98 | 147 | 221 | 294 |
మూలం·2024 Adult Compendium of Physical Activities·code 02175 · 4 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Two-Legged Inverted Staff Pose?
Set up over a chair or with a folded blanket stack if you are learning; otherwise begin from Upward Bow. Lower onto the crown, place the forearms down and interlace the fingers behind the head. Press the elbows in and down and lift the shoulders so the head is unweighted. Walk both feet away until the legs straighten fully and the heels press into the mat. Hold with slow breathing, then bend the knees, walk the feet in and lower down with the chin tucked. Hold for 30–60 seconds.
What does Two-Legged Inverted Staff Pose work?
Primarily the spinal erectors, shoulders, chest, with the glutes, hamstrings, triceps assisting or lengthening. In mechanical terms: holds the longest sustained spinal extension of the standing repertoire, with both legs straight.
Who should not do Two-Legged Inverted Staff Pose?
Neck injury or cervical disc problems — the crown sits under a loaded arch. Disc injury, spondylolisthesis or spinal fusion. Shoulder impingement or instability. High blood pressure and glaucoma with a long inverted hold. Pregnancy at any stage. Recent abdominal or shoulder surgery. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Two-Legged Inverted Staff Pose suitable for beginners?
No. Two-Legged Inverted Staff Pose is rated advanced. The shape itself is rarely the problem — arriving at it years too early is. Work through the beginner and intermediate backbends poses on this site and learn this one in person.
How many calories does Two-Legged Inverted Staff Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Two-Legged Inverted Staff Pose sits closest to Compendium code 02175, yoga, Power, at 4 MET — about 147 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
The rest of the backbends on the wall
More backbends — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
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