Upward Facing Two - Foot Staff Pose

The Upward Facing Two foot staff pose is considered to be one of the more complicated and advanced poses in Yoga and is primarily focused on opening the chest as well as improving the overall strength of the chest and the spine area.

The Upward Facing Two-Foot Staff Pose is also known as the Dwi Pada Viparita Dandasana.


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  1. Sleep flat on your back and with your heels below your knees and place your feet slightly wider in comparison to your hips.
  2. Slowly allow your arms to bend and place the palms on the floor right besides your ears. Make sure that your finger tips face the shoulders.
  3. Once you achieve this, stay in that pose and shift your focus on your breathing.
  4. Slowly exhale and push your knees in the direction away from the torso.
  5. As you do this, lift your shoulders, hips and head off the floor and let your arms be straight. Let the shoulder blades move towards the tailbone as this will relieve the pressure on the arms.
  6. Slowly let the crown of the head rest on the floor while you keep the elbows apart.
  7. As you exhale again, let one hand pass the ear to hold the behind of the head and let the weight be on your forearm. Do the same with the other hand.
  8. Exhale powerfully and loft your chest so that your head is raised off the floor. As this happens allow your heels also to be pinned to the ground. Stay in this pose for sometime.
  9. In the full pose let the feet be away from your hands, till the legs become nearly straight.
  10. Once achieved let your head back on the floor, with your elbows pinned to the floor as before.

    Let your middle back extend more deeply.
  11. As you move out of the asana, make sure that you do it carefully. Place your feet below your knees. With the head on the floor place your palms on the floor next to your ears. Make sure you have your hands under the elbows. Slowly roll down to the floor and slow down your breathing, till it returns to normal.


  • People suffering from injuries of the lower back, neck, shoulder and wrists should not perform this pose
  • Pregnant women should also not perform this pose.

Beginner’s Tip:

If you are a beginner make sure you have a trainer to guide you with the pose. You can make use of a yoga mat to help you perform the pose well as it provides support to your arms.

Benefit to Body Part:

The purpose of yoga poses is to provide some benefit to the body. The Upward Facing Two-Foot Staff Pose helps to stretch the entire front part of the body and also opens up the chest thus facilitating proper breathing.

Therapeutic Applications:

It helps in solving problems of the uterus in women and also helps in the cure of many respiratory diseases.


It is best that you consult your trainer on variations to the Upward Facing Two Foot Staff pose. You could use the yoga mat or other yoga props as suggested by your trainer.

Preparatory Poses:

Follow Up Poses:

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