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Upward-Facing Two-Foot Staff
Dwi Pada Viparita Dandasana

A deep forearm-supported backbend that demands open shoulders, strong legs and expert preparation.

Instructional illustration of Upward-Facing Two-Foot Staff
LevelAdvanced
Pose typeBackbend
Primary focusSpine, Shoulders

How to practice Upward-Facing Two-Foot Staff

  1. Begin in a stable supported backbend near a wall.
  2. Lower one forearm and then the other while keeping elbows shoulder-width.
  3. Press the feet down and lift through the chest.
  4. Lengthen the legs only if the lower back and neck remain spacious.

Practice tips

  • Prepare thoroughly with Bridge, Wheel and Dolphin.
  • Work with a qualified teacher and supportive props.
Practice note: Advanced pose only; avoid with neck, shoulder, wrist, back or blood-pressure concerns.
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