Viparita Dandasana Bench – Weekly Advanced Class 184

Focus: This class features a sequence based around using a viparita dandasana bench, (or backbender). The class explores the basics of how to use this support for practicing viparita dandasana. It troubleshoots common problems and includes tips for creating a balanced alignment and adjusting the pose to suit your individual needs. It then explores some more active ways of using the bench to expand your backbend options. Variations of dwi pada viparita dandasana, urdhva dhanurasana and urdhva mukha svanasana are included. The class will be beneficial in terms of learning more about viparita dandasana but will also be a balanced chest opening sequence to practice in its own right.

Key Poses: Viparita dandasana.

Equipment: Mat, viparita dandasana box, bolster, 2 blankets, 2 blocks.

Level: Advanced

Duration: 40 min




  1. Krishnashanti

    Today I have got a new look on my old bench. Nice to learn other ways than only the one I know to use it 🙂

    • Di

      Hi Krishnashanti, part of the beauty of a yoga practice is the constant learning of new ways to practice. So pleased you enjoyed it.

  2. Di

    Hi Matthew, great to hear that you are learning new things and enjoyed the class.

  3. Matthew D

    Thanks Rod,

    I really enjoyed learning new ways to relate and utilize my bench.

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