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Backbend in Dandasana Urdhva drishti dandasana

1 min
24 points
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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Benefits

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

Contraindications

No flags recorded

Technique

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

If It’s Difficult

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

Where It Appears

Yoga
Challenges

Backbend in Dandasana appears 41 time in yoga classes

Topic Title Time
Pregnancy
Prenatal Yoga 60 min
60 min
Pregnancy
Prenatal Yoga 45 min
45 min
Immunity
Immune Support 60 min
60 min
Immunity
Immune Support 90 min
90 min
Eyes
Better Vision 45 min
45 min
Eyes
Better Vision 60 min
60 min
Eyes
Better Vision 90 min
90 min
Menstruation
During Your Period 15 min
15 min
Menstruation
During Your Period 20 min
20 min
Menstruation
During Your Period 25 min
25 min
Menstruation
During Your Period 30 min
30 min
Menstruation
During Your Period 45 min
45 min
Menstruation
During Your Period 60 min
60 min
Menstruation
During Your Period 90 min
90 min
Energy
Dynamic Routine 90 min
90 min
Running
Before Your Run 90 min
90 min
Active ageing
Yoga 60+ for High Blood Pressure 30 min
30 min
Active ageing
Yoga 75+ for High Blood Pressure 20 min
20 min
Weight loss
Cardio Yoga 60 min
60 min
Weight loss
Cardio Yoga 90 min
90 min
Headache
Headache relief 90 min
90 min
Running
After Your Run 30 min
30 min
Running
After Your Run 45 min
45 min
Running
After Your Run 60 min
60 min
Running
After Your Run 90 min
90 min
Relaxation
Relaxation 15 min
15 min
Relaxation
Relaxation 25 min
25 min
Relaxation
Relaxation 30 min
30 min
Relaxation
Relaxation 45 min
45 min
Relaxation
Relaxation 60 min
60 min
Relaxation
Relaxation 90 min
90 min
Relaxation
Relaxation 20 min
20 min
Energy
Muscle Tension Relief 90 min
90 min
Beginners
Yoga for Beginners 25 min
25 min
Beginners
Yoga for Beginners 45 min
45 min
Beginners
Yoga for Beginners 60 min
60 min
Beginners
Yoga for Beginners 90 min
90 min
Back
Yoga for Hyperkyphosis 60 min
60 min
Arms
Hands and Wrists 90 min
90 min
Sports
Yoga for Cyclists 90 min
90 min
Sports
Yoga for Golfers 90 min
90 min

Backbend in Dandasana appears 60 time in challenges

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

Exercise Details

Category
Seated Poses
Movement type
Static
Difficulty
For beginners
Duration
1 minute
Energy expenditure
2 kcal
Popularity
222 of 442

Where It Appears

Yoga
Challenges

Backbend in Dandasana appears 41 time in yoga classes

Class 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
During Your Period 15 min
During Your Period 20 min
During Your Period 25 min
During Your Period 30 min
During Your Period 45 min
During Your Period 60 min
During Your Period 90 min
Dynamic Routine 90 min
Before Your Run 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
Headache relief 90 min
After Your Run 30 min
After Your Run 45 min
After Your Run 60 min
After Your Run 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
Hands and Wrists 90 min
Yoga for Cyclists 90 min
Yoga for Golfers 90 min

Backbend in Dandasana appears 60 time in challenges

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

Reward

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

1 / 1 асан
asana
00:59
Detailed Voice Instructions
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

We hope you enjoyed it!

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Backbend in Dandasana: Video & Guide | Unagrande

Exercise Details
Technique

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

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