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{{Short description|Inverted back-bending posture in modern yoga}}
[[File:Dwi Pada Viparita Dandasana.jpg|thumb|upright=1.35|Dvi Pada Viparīta Daṇḍāsana]]
[[File:Dwi Pada Viparita Dandasana.jpg|thumb|upright=1.35|Inverted Staff Pose]]
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'''Viparita Dandasana''' ([[Sanskrit]]: विपरीत दण्डासन, [[IAST]]: Viparīta Daṇḍāsana) or '''Inverted Staff Pose''' is an inverted back-bending [[asana]] in modern [[yoga as exercise]]. It may be performed with both feet on the ground, or with one leg raised straight up.


⚫
== Etymology and origins ==
⚫
'''Viparīta Daṇḍāsana''' (Sanskrit: विपरीत दण्डासन) or '''Inverted Staff Pose''' is an inverted back-bending [[asana]] in [[hatha yoga]]. It may be performed with both feet on the ground, or with one leg raised straight up.


⚫
The name of this asana comes from Sanskrit विपरीत ''viparīta'', "inverted", दण्ड ''daṇḍa'', "staff" symbolising authority and the devotee's prostration,{{sfn|Iyengar|1979|p=373}} and आसन ''āsana'', "posture" or "seat".<ref name=":Budig">{{Cite web |url=http://www.yogajournal.com/advanced/eka-pada-viparita-dandasana-i/ |title=Kathryn Budig Challenge Pose: Eka Pada Viparita Dandasana I |date=2012-08-06 |access-date = 2016-09-04}}</ref><ref name=":Ashtanga">{{Cite web |url=https://www.ashtangayoga.info/practice/advanced-a-series-sthira-bhaga/item/eka-pada-viparita-dandasana/ |title=Eka-Pada Viparita Dandasana |publisher=Ashtanga Yoga |access-date=2016-09-04}}</ref> The variants are named for Sanskrit एक ''eka'', "one" or द्वि ''dvi'', "two", and पाद ''pada'', "foot".{{sfn|Iyengar|1979|pp=373–379}}
⚫
==Etymology==


The asana is not found in medieval [[Hatha yoga]] texts. It is described in the 20th century by two of [[Krishnamacharya]]'s pupils, [[Pattabhi Jois]] in his [[Ashtanga Vinyasa Yoga]],{{sfn|Sjoman|1999|pp=100-101}} and [[B. K. S. Iyengar]] in his ''[[Light on Yoga]]''<!-- so it is probably one of Krishnamacharya's innovations-->.{{sfn|Iyengar|1979|pp=373–379}}
⚫
The name of this pose comes from Sanskrit विपरीत ''viparita'', "inverted", दण्ड ''danda'', "staff" symbolising authority and the devotee's prostration,{{sfn|Iyengar|1979|p=373}} and आसन ''asana'', "posture" or "seat".<ref name=:Budig">{{Cite web |url=http://www.yogajournal.com/advanced/eka-pada-viparita-dandasana-i/ |title=Kathryn Budig Challenge Pose: Eka Pada Viparita Dandasana I |date=2012-08-06 |access-date = 2016-09-04}}</ref><ref name=:Ashtanga">{{Cite web |url=https://www.ashtangayoga.info/practice/advanced-a-series-sthira-bhaga/item/eka-pada-viparita-dandasana/ |title=Eka-Pada Viparita Dandasana |publisher=Ashtanga Yoga |accessdate=2016-09-04}}</ref> The variants are named for Sanskrit एक ''eka'', "one" or द्वि ''dvi'', "two", and पाद ''pada'', "foot".{{sfn|Iyengar|1979|pp=373–379}}


==Description==
== Description ==


The pose is entered from lying on the back. The hands and feet are positioned close to the body as for [[Urdhva Dhanurasana|upwards bow]], and the body is lifted so the crown of the head can be rested on the floor. The legs are then straightened into the two-legged pose, Dvi Pada Viparīta Daṇḍāsana, and the hands are arranged holding the head as for [[Sirsasana|yoga headstand]] (Sirsasana). Alternatively, advanced students can enter the pose from Sirsasana, arching the back, lowering the legs to the floor, and then straightening the legs.{{sfn|Iyengar|1979|pp=373–379}}<ref name="Benagh 2007"/>
The asana is entered from lying on the back. The hands and feet are positioned close to the body as for [[Urdhva Dhanurasana|upwards bow]], and the body is lifted so the crown of the head can be rested on the floor. The legs are then straightened into the two-legged pose, Dvi Pada Viparita Dandasana, and the hands are arranged holding the head as for [[Sirsasana|yoga headstand]] (Sirsasana). Alternatively, advanced students can enter the asana from Sirsasana, arching the back, lowering the legs to the floor, and then straightening the legs.{{sfn|Iyengar|1979|pp=373–379}}<ref name="Benagh 2007"/>


The one-legged pose, Eka Pada Viparīta Daṇḍāsana, can then be entered by raising one leg; the leg is held stretched straight out vertically. Advanced students can leave the pose by returning to Sirsasana.{{sfn|Iyengar|1979|pp=373–379}}<ref name="McCrary 2017">{{cite web |last1=McCrary |first1=Meagan |title=Challenge Pose: One-Legged Inverted Staff Pose |url=https://www.yogajournal.com/poses/challenge-pose-how-to-enter-one-legged-inverted-staff-pose |publisher=[[Yoga Journal]] |date=20 June 2017}}</ref> This pose is in the Advanced A Series of [[Ashtanga Vinyasa Yoga]].<ref>{{cite web |title=Eka-Pada Viparita Dandasana |url=https://www.ashtangayoga.info/practice/advanced-a-series-sthira-bhaga/item/eka-pada-viparita-dandasana/?redirectLanguageTo=www |publisher=Ashtanga Yoga |accessdate=15 December 2018}}</ref>
The one-legged pose, Eka Pada Viparita Dandasana, can then be entered by raising one leg; the leg is held stretched straight out vertically. Advanced students can leave the asana by returning to Sirsasana.{{sfn|Iyengar|1979|pp=373–379}}<ref name="McCrary 2017">{{cite web |last1=McCrary |first1=Meagan |title=Challenge Pose: One-Legged Inverted Staff Pose |url=https://www.yogajournal.com/poses/challenge-pose-how-to-enter-one-legged-inverted-staff-pose |publisher=[[Yoga Journal]] |date=20 June 2017}}</ref> This asana is in the Advanced A Series of [[Ashtanga Vinyasa Yoga]].<ref>{{cite web |title=Eka-Pada Viparita Dandasana |url=https://www.ashtangayoga.info/practice/advanced-a-series-sthira-bhaga/item/eka-pada-viparita-dandasana/?redirectLanguageTo=www |publisher=Ashtanga Yoga |access-date=15 December 2018}}</ref>


==Variations==
==Variations==
[[File:Mr-yoga-bound-inverted-staff-posel.jpg|thumb|upright|Eka Pada Viparīta Daṇḍāsana II]]
[[File:Yoga Wheel.jpg|thumb|upright|Eka Pada Viparita Dandasana]]


The pose can be practised on an open-backed chair, its seat padded with a folded blanket. The pose is entered by sitting with the feet through the back of the chair, holding the chair's back, and leaning back into a reclining position with the back supported on the seat of the chair. A bolster or folded blankets may be used to support the head and relax the body if the neck feels compressed.{{sfn|Mehta|1990|pp=136-137}}<ref name="Benagh 2007">{{cite web |last1=Benagh |first1=Barbara |title=Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose) |url=https://www.yogajournal.com/practice/dwi-pada-viparita-dandasana-two-legged-inverted-staff-pose |publisher=[[Yoga Journal]] |date=28 August 2007}}</ref>
The asana can be [[Yoga using props|practised on an open-backed chair]], its seat padded with a folded blanket. The asana is entered by sitting with the feet through the back of the chair, holding the chair's back, and leaning back into a reclining position with the back supported on the seat of the chair. A bolster or folded blankets may be used to support the head and relax the body if the neck feels compressed.{{sfn|Mehta|1990|pp=136-137}}<ref name="Benagh 2007">{{cite web |last1=Benagh |first1=Barbara |title=Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose) |url=https://www.yogajournal.com/practice/dwi-pada-viparita-dandasana-two-legged-inverted-staff-pose |publisher=[[Yoga Journal]] |date=28 August 2007}}</ref>


A more strenuous pose for advanced students is Viparīta Daṇḍāsana II, where the feet are brought towards the head until the ankles are grasped by the hands; the head is lifted. A variant of that is Eka Pada Viparīta Daṇḍāsana II, with one leg lifted to point straight up.{{sfn|Iyengar|1979|pp=378–379}}
A more strenuous asana for advanced students is Viparita Dandasana II, where the feet are brought towards the head until the ankles are grasped by the hands; the head is lifted. A variant of that is Eka Pada Viparita Dandasana II, with one leg lifted to point straight up.{{sfn|Iyengar|1979|pp=378–379}}


Chakra Bandhasana has the forearms on the floor and the hands grasping the heels.{{sfn|Iyengar|1979|p=379}}
== Benefits and cautions ==
This challenging backbend has many benefits: it stimulates the internal organs, promotes balance, increases spinal flexibility, stretches abdominals and the front of the thighs.

The pose is not advised for those with spinal injuries or high blood pressure.<ref name=:Budig"/><ref name=:Ashtanga"/>


== References ==
== References ==
{{reflist|30em}}
{{reflist|30em}}


==Sources==
== Sources ==


* {{cite book | last=Iyengar | first=B. K. S. |authorlink=B. K. S. Iyengar | year=1979 | origyear=1966 | title=[[Light on Yoga|Light on Yoga: Yoga Dipika]] | publisher=Unwin Paperbacks |ref=harv}}
* {{cite book |last=Iyengar |first=B. K. S. |author-link=B. K. S. Iyengar |year=1979 |orig-year=1966 |title=[[Light on Yoga |Light on Yoga: Yoga Dipika]] |publisher=Unwin Paperbacks |isbn=978-1855381667 }}
* {{cite book |last1=Mehta |first1=Silva; Mehta, Mira; Mehta, Shyam |date=1990 |title=Yoga: The Iyengar Way |publisher=Dorling Kindersley|ref=harv}}
* {{cite book |last1=Mehta |first1=Silva; Mehta, Mira; Mehta, Shyam |date=1990 |title=[[Yoga: The Iyengar Way]] |publisher=[[DK (publisher)|Dorling Kindersley]]}}
* {{cite book |last=Sjoman |first=Norman E. |author-link=Norman Sjoman |url=https://books.google.com/books?id=1BU2WI8wMpcC |title=The Yoga Tradition of the Mysore Palace |publisher=Abhinav Publications |year=1999 |orig-year=1996 |isbn=81-7017-389-2}}


{{asana}}
{{Asana}}
{{Yoga as exercise}}


[[Category:Asanas]]
[[Category:Backbend asanas]]

Latest revision as of 08:41, 4 February 2024

Inverted Staff Pose

Viparita Dandasana (Sanskrit: विपरीत दण्डासन, IAST: Viparīta Daṇḍāsana) or Inverted Staff Pose is an inverted back-bending asana in modern yoga as exercise. It may be performed with both feet on the ground, or with one leg raised straight up.

Etymology and origins

[edit]

The name of this asana comes from Sanskrit विपरीत viparīta, "inverted", दण्ड daṇḍa, "staff" symbolising authority and the devotee's prostration,[1] and आसन āsana, "posture" or "seat".[2][3] The variants are named for Sanskrit एक eka, "one" or द्वि dvi, "two", and पाद pada, "foot".[4]

The asana is not found in medieval Hatha yoga texts. It is described in the 20th century by two of Krishnamacharya's pupils, Pattabhi Jois in his Ashtanga Vinyasa Yoga,[5] and B. K. S. Iyengar in his Light on Yoga.[4]

Description

[edit]

The asana is entered from lying on the back. The hands and feet are positioned close to the body as for upwards bow, and the body is lifted so the crown of the head can be rested on the floor. The legs are then straightened into the two-legged pose, Dvi Pada Viparita Dandasana, and the hands are arranged holding the head as for yoga headstand (Sirsasana). Alternatively, advanced students can enter the asana from Sirsasana, arching the back, lowering the legs to the floor, and then straightening the legs.[4][6]

The one-legged pose, Eka Pada Viparita Dandasana, can then be entered by raising one leg; the leg is held stretched straight out vertically. Advanced students can leave the asana by returning to Sirsasana.[4][7] This asana is in the Advanced A Series of Ashtanga Vinyasa Yoga.[8]

Variations

[edit]
Eka Pada Viparita Dandasana

The asana can be practised on an open-backed chair, its seat padded with a folded blanket. The asana is entered by sitting with the feet through the back of the chair, holding the chair's back, and leaning back into a reclining position with the back supported on the seat of the chair. A bolster or folded blankets may be used to support the head and relax the body if the neck feels compressed.[9][6]

A more strenuous asana for advanced students is Viparita Dandasana II, where the feet are brought towards the head until the ankles are grasped by the hands; the head is lifted. A variant of that is Eka Pada Viparita Dandasana II, with one leg lifted to point straight up.[10]

Chakra Bandhasana has the forearms on the floor and the hands grasping the heels.[11]

References

[edit]
  1. ^ Iyengar 1979, p. 373.
  2. ^ "Kathryn Budig Challenge Pose: Eka Pada Viparita Dandasana I". 2012-08-06. Retrieved 2016-09-04.
  3. ^ "Eka-Pada Viparita Dandasana". Ashtanga Yoga. Retrieved 2016-09-04.
  4. ^ a b c d Iyengar 1979, pp. 373–379.
  5. ^ Sjoman 1999, pp. 100–101.
  6. ^ a b Benagh, Barbara (28 August 2007). "Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)". Yoga Journal.
  7. ^ McCrary, Meagan (20 June 2017). "Challenge Pose: One-Legged Inverted Staff Pose". Yoga Journal.
  8. ^ "Eka-Pada Viparita Dandasana". Ashtanga Yoga. Retrieved 15 December 2018.
  9. ^ Mehta 1990, pp. 136–137.
  10. ^ Iyengar 1979, pp. 378–379.
  11. ^ Iyengar 1979, p. 379.

Sources

[edit]
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