Dwi Pada Viparita Dandasana (Forearm Wheel Pose)

Dwi Pada Viparita Dandasana (Forearm Wheel Pose or Inverted staff pose) - fitzabout
7 min read
Updated: February 3, 2023

Dwi pada viparita dandasana is an advanced level pose – also known as forearm wheel pose, Two-Legged Inverted Staff Pose, Inverted Staff Pose A, and Viparita Dandasana A.


All names:Dwi Pada Viparita Dandasana, Two-Legged Inverted Staff Pose, Forearm Wheel Pose, Inverted Staff Pose A, Viparita Dandasana A, Upward Facing Two-Foot Staff Pose
Sanskrit name:द्विपदविपरितदन्दसन; Dwi Pada Viparita Dandasana
Pronunciation:DWI-puh-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh
IAST:Dwi Pāda Viparīta Daṇḍāsana
English name:Upward Facing Two-Foot Staff Pose, Two-Legged Inverted Staff Pose, Forearm Wheel Pose, Inverted Staff Pose A, Viparita Dandasana A
Pose level:Advanced pose
Pose type:Backbend, Inversion, Chest opener
Drishti point:Third eye, between the eyebrows (Bhrumadhye or Ajna Chakra)
Backbend:Forearm on the floor, bound hands
Indications:Concentration, focus, posture
Targets:Front of body, Shoulder
Stretch:Front of body
Strengthen:Shoulder, Arm
Chakra:Anahata Chakra, Vishuddha Chakra, Manipura Chakra, Svadhishthana Chakra
Counter poses:Child’s Pose (Balasana), Downward-Facing Dog (Adho Mukha Svanasana), Cobra Pose (Bhujangasana), Bridge Pose (Setu Bandha Sarvangasana)
Preparatory poses:Plank Pose (Kumbhakasana), Downward-Facing Dog (Adho Mukha Svanasana), Dolphin Pose (Makarasana), Cat-Cow Stretch (Chakravakasana)
Follow-up poses:Wheel Pose (Urdhva Dhanurasana), Handstand (Adho Mukha Vrksasana), Shoulder Stand (Salamba Sarvangasana), Fish Pose (Matsyasana)
Contraindications:Neck injury, back injury, shoulder injury, arm injury, hips injuries, high blood pressure, headache, pregnancy
  • Meaning:
    • Dwi= Two
    • Pada= Foot
    • Viparita= Inverted or Reversed
    • Danda= Staff
    • Asana= Pose
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It is a deep, hearty backbend that relies on great patience and self-awareness. It is a deep venture whether you are flexible or tight. Students with tight shoulders will need to focus on deep breathing to help them breathe more slowly and open the area.

Benefits of Dwi pada viparita dandasana (Forearm Wheel Pose)

Inversion or Backbend poses are very useful in many ways but another main advantage is that it challenges the mental strength more than physical strength. Below are Dwi Pada Viparita Dandasana employee benefits:

1. Physical Benefits

  • The Dwi pada viparita dandasana (Forearm Wheel Pose) opens your chest area. It improves mobility of your spine. Stretching of your chest muscles and later flexibility of your back also makes your back muscles tone.
  • In addition, this asana strengthens your shoulders. Practicing this posture helps to get rid of any excess fat around your belly. This makes your body more flexible and improves your core stability.
  • A sense of balance also develops in your body. Your posture has improved. Various areas of the body such as the shoulders, lower back, mid back, neck, fishes, triceps, quadriceps, legs, and torso are extended and strengthened by Dwi pada viparita dandasana (Forearm Wheel Pose).
  • This yoga posture also improves blood flow. As a result, all harmful toxins are eliminated from the body. Doing Upward Facing Two-Foot Staff Pose also helps in relieving constipation.
  • Upward Facing Two-Foot Staff Pose is also very helpful for persons suffering from a medical condition called prolapse bladder or cystocele. Inverted Staff Pose-A also reduces the symptoms of menstruation and menopause.
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2. Energetic benefits

  • Two-Legged Inverted Staff Pose activates the Heart Chakra (Anahata Chakra), which promotes acceptance, compassion, self-esteem and boosts your confidence. Additionally, it also affects the Crown Chakra (Sahasrara Chakra), the Third Eye Chakra (Ajna Chakra) and the Throat Chakra (Vishuddha Chakra).
  • Forearm Wheel Pose (Viparita Dandasana A) helps relieve stress and depression. Inverted Staff Pose-A can be used to relax the mind and body. Practicing this posture rejuvenates your whole body and brings freshness in your whole body. This posture also balances your mind. It increases your concentration power and makes it easier for you to think clearly.

Step-by-step instructions of dwi pada viparita dandasana (forearm wheel pose)

Before doing Dwi pada viparita dandasana (Forearm wheel pose), warm-up with Surya Namaskar (Surya Solution) and the basic core work. To warm up for any deep backbend pose, do a few rounds of grasshopper and bridge pose. For this yoga pose, you may want to use a few rounds of Camel and Dolphin pose.

  • To begin, lie on your back with your knees bent and your feet flat on the floor. Slide the soles of your feet as close to hips as you can. Put your palms on the floor on both sides of your head. Push your knees away from you and your hands into the floor. Straighten your arms out and raise your head, upper body and hips into a bow pose. Take three to five breaths.
  • Bend your one elbow and lower your arm to the floor. Do the same with your other arm. Slowly lower the top of your head to the floor next.
  • Bring your hands together and lace your fingers. Push your elbows and arms into the floor to raise your head and chest.
  • Gently walk one foot away from you, followed by the other, until your legs straighten out. Raise your chest by pushing down into the floor with the soles of your feet. Remain in this pose for a few breaths.
  • To release yourself from this pose, walk your feet back until they’re beneath your knees. Gently drop the top of your head to the floor.
  • Release your hands and return one to the side of your head, followed by the other. Transition into a bow pose. Bring your feet in more and lower your chin to your chest and return to your starting position.
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You should be careful while practicing this asana to avoid injuries. Given that this is an advance level asana, the following are precautions to be taken:

  • Neck Injury: This pose can put a lot of strain on the neck, so it should be avoided if you have any neck injuries or conditions such as cervical spondylitis. This is because neck injuries or conditions can be easily exacerbated by this pose, which requires a strong and stable neck.
  • Back Injury: If you have a recent or chronic back injury, this pose may be too intense and could cause further harm. This is because back injuries can be sensitive to sudden movements or twists, which can occur in this pose.
  • High Blood Pressure: This pose can increase blood pressure, so it should be avoided if you have high blood pressure or any other cardiovascular conditions. This is because the pose can increase the heart rate and put additional strain on the heart and blood vessels, which can be dangerous for those with cardiovascular conditions.
  • Headache: If you are experiencing a headache, this pose may exacerbate the symptoms and should be avoided. This is because the pose can increase blood flow to the head, which can intensify headaches.
  • Pregnancy: This pose may put pressure on the abdomen, so it should be avoided during pregnancy. This is because the pose can compress the abdominal area, potentially putting pressure on the uterus and causing discomfort or harm to the developing fetus.

Beginner’s Tip

In this posture, try to secure your elbows by lifting them up onto a rolled sticky mat. If you feel excessive pressure in your lower back, try to widen your stance.

Where to engage:

  • Press down through the entire length of your forearms, and reach your chest through your shoulders.
  • Keep your thighs spiral towards each other.
  • Ground down through the base of your big toes.

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