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Backbend in Dandasana Urdhva drishti dandasana

1 min
24 score
2 kcal
Seated Poses
Static
Backbend in Dandasana
hourglass-icon 1 min
asana miniature
00:59
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Develops arm strength and mobility
  • Improves spinal mobility
  • Relaxes the chest muscles

Contraindications

No flags recorded

Technique of execution

Sit with your legs extended and place your hands behind you, fingers pointing forward. Press into your palms to open your chest and gently arch your back, tipping your head back only a little. Breathe steadily, then sit upright with your hands beside your hips.

Upload date:2026-10-09T17:29:56+00:00

What to do if it does not work out, as in the video

1
Sit on a block or cushion if an upright position is difficult. Press your palms firmly into the floor.

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Lesson search
Challenges

Backbend in Dandasana occurs 41 time in ready-made lessons

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Prenatal Yoga 60 min
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Immunity
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Yoga During Your Period 30 min
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Yoga During Your Period 45 min
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Menstruation
Yoga During Your Period 60 min
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Menstruation
Yoga During Your Period 90 min
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Energy
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Active ageing
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Yoga for the Neck and Shoulders 90 min
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Running
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Running
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Running
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Running
Yoga After Running 90 min
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Back
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Arms
Yoga for Hands and Wrists 90 min
90 min
Sports
Yoga for Cyclists 90 min
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Sports
Yoga for Golfers 90 min
90 min

Backbend in Dandasana occurs 60 times in ready-made courses

Theme Title Duration Day
Back
Regal Posture 4 w.
Day: 16, 27, 28
4 w. 16, 27, 28
Weight loss
Toned Abs 4 w.
Day: 3, 17, 28
4 w. 3, 17, 28
Stress relief
Relaxation 4 w.
Day: 2, 5, 11
4 w. 2, 5, 11
Back
Regal Posture 2 w.
Day: 6, 11
2 w. 6, 11
Stress relief
Relaxation 2 w.
Day: 3, 5
2 w. 3, 5
Back
Regal Posture 3 w.
Day: 13, 18
3 w. 13, 18
Stress relief
Relaxation 3 w.
Day: 10, 12
3 w. 10, 12
Whole body
Static Practice 2 w.
Day: 12
2 w. 12
Whole body
Static Practice 4 w.
Day: 1, 10, 12, 22
4 w. 1, 10, 12, 22
Stress relief
Relief from Anxiety 1 w.
Day: 5
1 w. 5
Stress relief
Relief from Anxiety 3 w.
Day: 8
3 w. 8
Stress relief
Relief from Anxiety 4 w.
Day: 26
4 w. 26
Back
Yoga for Scoliosis 1 w.
Day: 3
1 w. 3
Back
Yoga for Scoliosis 2 w.
Day: 1, 4
2 w. 1, 4
Back
Yoga for Scoliosis 3 w.
Day: 7
3 w. 7
Back
Yoga for Scoliosis 4 w.
Day: 3, 15, 17
4 w. 3, 15, 17
Men's health
Prolong Sexual Pleasure 12 w.
Day: 48, 58, 59, 69, 75, 80
12 w. 48, 58, 59, 69, 75, 80
Whole body
Front Splits 4 w.
Day: 2, 16, 18, 27
4 w. 2, 16, 18, 27
Health
Reduce Puffiness 3 w.
Day: 7
3 w. 7
Health
Reduce Puffiness 4 w.
Day: 4
4 w. 4
Whole body
Open Your Hips 3 w.
Day: 5, 12
3 w. 5, 12
Whole body
Open Your Hips 4 w.
Day: 1
4 w. 1
Stress relief
Inner Harmony 3 w.
Day: 11
3 w. 11
Stress relief
Inner Harmony 4 w.
Day: 22
4 w. 22
Health
Healthy Heart 2 w.
Day: 6
2 w. 6
Health
Healthy Heart 3 w.
Day: 5, 18
3 w. 5, 18
Health
Healthy Heart 4 w.
Day: 8
4 w. 8
Whole body
Advanced Yoga 2 w.
Day: 8
2 w. 8
Women's health
Postpartum Recovery 2 w.
Day: 4
2 w. 4
Women's health
Postpartum Recovery 3 w.
Day: 11
3 w. 11
Back
Healthy Neck 1 w.
Day: 5
1 w. 5
Back
Healthy Neck 3 w.
Day: 3
3 w. 3
Back
Healthy Neck 4 w.
Day: 10, 13, 16, 19, 23, 25
4 w. 10, 13, 16, 19, 23, 25
Health
Headache Relief 2 w.
Day: 4, 12
2 w. 4, 12
Health
Headache Relief 3 w.
Day: 12
3 w. 12
Weight loss
Lean Body 2 w.
Day: 3
2 w. 3
Weight loss
Lean Body 4 w.
Day: 26
4 w. 26
Whole body
Beautiful Bust 3 w.
Day: 7, 10, 12, 17
3 w. 7, 10, 12, 17
Whole body
Beautiful Bust 4 w.
Day: 26
4 w. 26
Men's health
Prolong Sexual Pleasure 2 w.
Day: 12
2 w. 12
Men's health
Prolong Sexual Pleasure 4 w.
Day: 24
4 w. 24
Stress relief
Yoga in the Big City 1 w.
Day: 2
1 w. 2
Stress relief
Yoga in the Big City 2 w.
Day: 9
2 w. 9
Stress relief
Yoga in the Big City 3 w.
Day: 2, 9
3 w. 2, 9
Stress relief
Yoga in the Big City 4 w.
Day: 2, 9, 25
4 w. 2, 9, 25
Back
Atlas Stands Tall 2 w.
Day: 8
2 w. 8
Back
Atlas Stands Tall 3 w.
Day: 8
3 w. 8
Back
Atlas Stands Tall 4 w.
Day: 8
4 w. 8
Stress relief
The Calm Formula 1 w.
Day: 1, 7
1 w. 1, 7
Stress relief
The Calm Formula 2 w.
Day: 1, 7, 11
2 w. 1, 7, 11
Stress relief
The Calm Formula 3 w.
Day: 1, 7, 10, 11
3 w. 1, 7, 10, 11
Stress relief
The Calm Formula 4 w.
Day: 1, 7, 10, 11, 27
4 w. 1, 7, 10, 11, 27
Whole body
Flexibility Whisperer 1 w.
Day: 5
1 w. 5
Whole body
Flexibility Whisperer 2 w.
Day: 5
2 w. 5
Whole body
Flexibility Whisperer 3 w.
Day: 5, 16
3 w. 5, 16
Whole body
Flexibility Whisperer 4 w.
Day: 5, 16
4 w. 5, 16
Weight loss
Intensive Weight Loss 1 w.
Day: 2
1 w. 2
Weight loss
Intensive Weight Loss 2 w.
Day: 2
2 w. 2
Weight loss
Intensive Weight Loss 3 w.
Day: 2
3 w. 2
Weight loss
Intensive Weight Loss 4 w.
Day: 2
4 w. 2

Details of the exercise

Category
Seated Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
2 kcal
Popularity
222 out of 442

Where can I meet

Lesson search
Challenges

Backbend in Dandasana occurs 41 time in ready-made lessons

Lesson Duration
Prenatal Yoga 60 min
Prenatal Yoga 45 min
Immune Support 60 min
Immune Support 90 min
Better Vision 45 min
Better Vision 60 min
Better Vision 90 min
Yoga During Your Period 15 min
Yoga During Your Period 20 min
Yoga During Your Period 25 min
Yoga During Your Period 30 min
Yoga During Your Period 45 min
Yoga During Your Period 60 min
Yoga During Your Period 90 min
Dynamic Routine 90 min
Yoga Before Running 90 min
Yoga 60+ for High Blood Pressure 30 min
Yoga 75+ for High Blood Pressure 20 min
Cardio Yoga 60 min
Cardio Yoga 90 min
Yoga for the Neck and Shoulders 90 min
Yoga After Running 30 min
Yoga After Running 45 min
Yoga After Running 60 min
Yoga After Running 90 min
Relaxation 15 min
Relaxation 25 min
Relaxation 30 min
Relaxation 45 min
Relaxation 60 min
Relaxation 90 min
Relaxation 20 min
Muscle Tension Relief 90 min
Yoga for Beginners 25 min
Yoga for Beginners 45 min
Yoga for Beginners 60 min
Yoga for Beginners 90 min
Yoga for Hyperkyphosis 60 min
Yoga for Hands and Wrists 90 min
Yoga for Cyclists 90 min
Yoga for Golfers 90 min

Backbend in Dandasana occurs 60 times in ready-made courses

Theme Title Duration Day
Back
Regal Posture 4 w.
Day: 16, 27, 28
4 w. 16, 27, 28
Weight loss
Toned Abs 4 w.
Day: 3, 17, 28
4 w. 3, 17, 28
Stress relief
Relaxation 4 w.
Day: 2, 5, 11
4 w. 2, 5, 11
Back
Regal Posture 2 w.
Day: 6, 11
2 w. 6, 11
Stress relief
Relaxation 2 w.
Day: 3, 5
2 w. 3, 5
Back
Regal Posture 3 w.
Day: 13, 18
3 w. 13, 18
Stress relief
Relaxation 3 w.
Day: 10, 12
3 w. 10, 12
Whole body
Static Practice 2 w.
Day: 12
2 w. 12
Whole body
Static Practice 4 w.
Day: 1, 10, 12, 22
4 w. 1, 10, 12, 22
Stress relief
Relief from Anxiety 1 w.
Day: 5
1 w. 5
Stress relief
Relief from Anxiety 3 w.
Day: 8
3 w. 8
Stress relief
Relief from Anxiety 4 w.
Day: 26
4 w. 26
Back
Yoga for Scoliosis 1 w.
Day: 3
1 w. 3
Back
Yoga for Scoliosis 2 w.
Day: 1, 4
2 w. 1, 4
Back
Yoga for Scoliosis 3 w.
Day: 7
3 w. 7
Back
Yoga for Scoliosis 4 w.
Day: 3, 15, 17
4 w. 3, 15, 17
Men's health
Prolong Sexual Pleasure 12 w.
Day: 48, 58, 59, 69, 75, 80
12 w. 48, 58, 59, 69, 75, 80
Whole body
Front Splits 4 w.
Day: 2, 16, 18, 27
4 w. 2, 16, 18, 27
Health
Reduce Puffiness 3 w.
Day: 7
3 w. 7
Health
Reduce Puffiness 4 w.
Day: 4
4 w. 4
Whole body
Open Your Hips 3 w.
Day: 5, 12
3 w. 5, 12
Whole body
Open Your Hips 4 w.
Day: 1
4 w. 1
Stress relief
Inner Harmony 3 w.
Day: 11
3 w. 11
Stress relief
Inner Harmony 4 w.
Day: 22
4 w. 22
Health
Healthy Heart 2 w.
Day: 6
2 w. 6
Health
Healthy Heart 3 w.
Day: 5, 18
3 w. 5, 18
Health
Healthy Heart 4 w.
Day: 8
4 w. 8
Whole body
Advanced Yoga 2 w.
Day: 8
2 w. 8
Women's health
Postpartum Recovery 2 w.
Day: 4
2 w. 4
Women's health
Postpartum Recovery 3 w.
Day: 11
3 w. 11
Back
Healthy Neck 1 w.
Day: 5
1 w. 5
Back
Healthy Neck 3 w.
Day: 3
3 w. 3
Back
Healthy Neck 4 w.
Day: 10, 13, 16, 19, 23, 25
4 w. 10, 13, 16, 19, 23, 25
Health
Headache Relief 2 w.
Day: 4, 12
2 w. 4, 12
Health
Headache Relief 3 w.
Day: 12
3 w. 12
Weight loss
Lean Body 2 w.
Day: 3
2 w. 3
Weight loss
Lean Body 4 w.
Day: 26
4 w. 26
Whole body
Beautiful Bust 3 w.
Day: 7, 10, 12, 17
3 w. 7, 10, 12, 17
Whole body
Beautiful Bust 4 w.
Day: 26
4 w. 26
Men's health
Prolong Sexual Pleasure 2 w.
Day: 12
2 w. 12
Men's health
Prolong Sexual Pleasure 4 w.
Day: 24
4 w. 24
Stress relief
Yoga in the Big City 1 w.
Day: 2
1 w. 2
Stress relief
Yoga in the Big City 2 w.
Day: 9
2 w. 9
Stress relief
Yoga in the Big City 3 w.
Day: 2, 9
3 w. 2, 9
Stress relief
Yoga in the Big City 4 w.
Day: 2, 9, 25
4 w. 2, 9, 25
Back
Atlas Stands Tall 2 w.
Day: 8
2 w. 8
Back
Atlas Stands Tall 3 w.
Day: 8
3 w. 8
Back
Atlas Stands Tall 4 w.
Day: 8
4 w. 8
Stress relief
The Calm Formula 1 w.
Day: 1, 7
1 w. 1, 7
Stress relief
The Calm Formula 2 w.
Day: 1, 7, 11
2 w. 1, 7, 11
Stress relief
The Calm Formula 3 w.
Day: 1, 7, 10, 11
3 w. 1, 7, 10, 11
Stress relief
The Calm Formula 4 w.
Day: 1, 7, 10, 11, 27
4 w. 1, 7, 10, 11, 27
Whole body
Flexibility Whisperer 1 w.
Day: 5
1 w. 5
Whole body
Flexibility Whisperer 2 w.
Day: 5
2 w. 5
Whole body
Flexibility Whisperer 3 w.
Day: 5, 16
3 w. 5, 16
Whole body
Flexibility Whisperer 4 w.
Day: 5, 16
4 w. 5, 16
Weight loss
Intensive Weight Loss 1 w.
Day: 2
1 w. 2
Weight loss
Intensive Weight Loss 2 w.
Day: 2
2 w. 2
Weight loss
Intensive Weight Loss 3 w.
Day: 2
3 w. 2
Weight loss
Intensive Weight Loss 4 w.
Day: 2
4 w. 2

Reward

Flexibility
4
Stamina
4
Focus
6
Strength
2
Mobility
4
Balance
4
Урок 451 ( Backbend in Dandasana )

1 / 1 асан
asana
00:59
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Backbend in Dandasana: Video & Guide | Unagrande

Information about asana
Technique of execution

Backbend in Dandasana: sit with straight legs and use your hands behind you to open your chest.

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