Upward Facing Two Foot Staff Yoga Pose

Upward Facing Two Foot Staff Yoga Pose is a backbend pose that targets the abs and chest and is ideal for yogis and yoginis at an advanced level.

muladhara – the root chakra
related poses
How To Do Upward Facing Two Foot Staff Yoga Pose
  1. Begin by entering the Upward Bow or Wheel Pose (Urdhva Dhanurasana). Push evenly through your hands and feet, lifting up through the hips and chest.
  2. When you have a solid foundation and feel ready to move on, lift your head slightly to bring your neck and head in line with your upper arms. Slowly transfer the weight from your right hand to the left and lower your right elbow and forearm to the mat, fingers still pointing toward your heels. Repeat this action with the left arm, lowering the crown of your head to the floor as well.
  3. Draw the hands in toward each other and interlock your fingers, nuzzling your head into the palms of your hands. Hold this position for a few breaths. If you feel comfortable, push into your elbows and forearms firmly and lift your chest, drawing your head back up and off of the ground. If this is too much trouble, remain with your head resting in your hands.
  4. One at a time, exhale and walk your legs forward to extend them. Your knees should be as fully extended as possible, a gentle curve running along the tops of the legs. Reach through the legs and push out from the insides of the feet, straightening the legs further if possible. If you lifted your head, bring it back to the palms of the hands. Be sure not to collapse on the shoulders, drawing them in and toward the tailbone.
  5. Hold this pose for a few breaths, increasing to 30 seconds if comfortable. To come out, walk your feet back in and lift the arms to re-enter the Upward Bow Pose. Lower back down to the top of the head, then tuck your chin in toward your sternum before lowering your hips and torso to the ground. Rest here for a few breaths.
  • Breathe deeply through each step.
  • This is an advanced yoga position and should only be performed by those that are experienced and comfortable in most other backbend positions. Do not attempt this asana if you have difficulty in the Upper Bow Pose.
  • Do not attempt this pose if you have wrist, shoulder, back or neck injury.
  • Do not attempt this pose if you have high blood pressure (hypertension), low blood pressure, heart problems or respiratory ailments.
  • Do not attempt if you are suffering from migraines, headaches, insomnia or diarrhea.

Be sure to read over the instructions, tips and extra information for the Upper Bow or Wheel Pose before attempting this asana. This will help prepare you mentally, especially when trying this pose for the first time.

Stretches & Strengthens

All Muscles: Abs, chest, quads, back, biceps, triceps, glutes

Target Muscles: Abs, chest

Health Benefits of Upward Facing Two Foot Staff Yoga Pose
  • Can relieve stress, fatigue and mild depression.
  • Can relieve symptoms of asthma, backache, infertility and osteoporosis.
  • Improves posture.
  • Stimulates digestive organs.
  • Open up the chest and lungs.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Dwi Pada Viparita Dandasana

(DVEE pa-da vip-par-EE-tah dahn-DAH-sah-nah)

dvi: two
pada: leg, foot
viparita: reverse, inverse, opposite
danda: rod, stick, being a staff
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?