Inverted Staff Pose (Dvi Pada Viparita Dandasana)

A deep chest-opening backbend performed with the crown of the head and forearms resting on the floor, creating an arch from head to feet. It strengthens the spine, opens the shoulders and hip flexors, and builds the foundation for more advanced inversions. The pose bridges the worlds of backbend and inversion, requiring both flexibility and structural strength throughout the torso.

Cues

• Press your forearms firmly into the mat and lift your chest toward the ceiling rather than dumping into your lower back.
• Walk your feet closer together and straighten your legs if your hamstrings allow, to deepen the spinal curve.
• Keep your elbows shoulder-width apart to protect the neck and maintain an even arch.
• Breathe into your collarbones on every inhale to expand the front of your chest.