Two-Legged Inverted Staff Pose anatomy

Two-Legged Inverted Staff Pose · Dvi Pada Viparita Dandasana · Tư thế cây gậy ngược hai chân

Two-Legged Inverted Staff Pose mainly works serratus anterior, trapezius, deltoid, triceps brachii; it stretches latissimus dorsi, teres major, pectoralis major, rectus abdominis; rotator cuff, adductors, sternocleidomastoid stabilize.

Opening the 3D model…

From Wheel, bend the elbows to lower the crown of the head to the floor, then place the forearms down one at a time and interlace the fingers behind the head as in Headstand, elbows shoulder-width. Press the forearms down to lift the shoulders and chest away from the floor so the head only touches lightly. Walk the feet away one at a time until the legs are nearly straight, heels pressing down and feet parallel. The spine arches deeply into one curve from the forearms to the feet. The shoulders, back muscles, glutes and thighs work hard while the chest, shoulders, abdomen and fronts of the hips stretch deeply. This is a very advanced pose: practice it only with a teacher, once Wheel and Headstand are steady. Keep the weight off the head and neck; come out by walking the feet back in, tucking the chin and lowering the back to the floor with control.

Muscles in this pose

Working (contracting): Serratus anterior, Trapezius, Deltoid, Triceps brachii, Erector spinae, Multifidus, Gluteus maximus, Hamstrings, Quadriceps

Stretching: Latissimus dorsi, Teres major, Pectoralis major, Rectus abdominis, Obliques, Iliopsoas

Stabilizing: Rotator cuff, Adductors, Sternocleidomastoid

Why these muscles work or stretch

• Serratus anterior · Working (contracting): Press the forearms down to lift the shoulders and chest
• Trapezius · Working (contracting): Rotates the shoulder blades up so the shoulders don't sink
• Deltoid · Working (contracting): Holds the arms overhead under load
• Triceps brachii · Working (contracting): Presses the forearms down to push the shoulders up
• Erector spinae · Working (contracting): Arches the spine and holds the deep curve
• Gluteus maximus · Working (contracting): Extends the hips to lift the pelvis
• Quadriceps · Working (contracting): Straighten the legs and press the heels down
• Latissimus dorsi · Stretching: Stretches strongly with the arms overhead and the chest pressing toward them
• Pectoralis major · Stretching: The chest opens deeply
• Rectus abdominis · Stretching: Stretches strongly as the spine arches deeply
• Iliopsoas · Stretching: The hips extend fully as the legs straighten
• Rotator cuff · Stabilizing: Keeps the elbows from sliding out
• Adductors · Stabilizing: Keeps the legs parallel
• Sternocleidomastoid · Stabilizing: Works with the back-of-neck muscles to keep the neck steady; the weight stays off the head

Practice cues

• Press the forearms down firmly to lift the shoulders; keep the weight off the head
• Elbows shoulder-width; don't let them slide out
• Walk the feet out slowly, feet parallel, heels pressing down

Benefits

• Deeply opens the chest and shoulders and improves overhead mobility
• Improves the spine's mobility in extension
• Strengthens the shoulders, back muscles, glutes and thighs

Cautions / contraindications

• Avoid with a neck, shoulder or back injury, disc herniation or spondylolisthesis
• Avoid during pregnancy, or with uncontrolled high blood pressure or glaucoma
• Very advanced pose: practice only with a teacher, after a thorough warm-up

Easier variations

• Keep the knees bent with the feet close to the hands
• Arch back over a yoga chair to open the chest and shoulders gradually

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Half Wheel Pose (Crown on the Floor) Ardha Urdhva Dhanurasana
• Wild Thing Camatkarasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana
• Superman Pose Viparita Salabhasana
• Kneeling Pigeon Pose Kapotasana
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)