How to Rock Supported Dvi Pada Viparita Dandasana (Iyengar Style) for Postpartum Moms
Hey, mamas! At 12 weeks postpartum, I’m navigating the beautiful, messy journey of nursing and slowly flipping my way back into feeling like myself. One of my favorite postpartum poses? Supported Dvi Pada Viparita Dandasana (a.k.a. Two-Legged Inverted Staff Pose — Iyengar style!). It’s restorative, energizing, and oh-so-delicious for tired mama spines.
Why This Pose Rocks Postpartum
After childbirth, your body feels like a warrior's — stretched, hunched, and completely transformed. This pose is like a gentle, supportive backbend that opens the chest, lengthens the spine, and gives your diaphragm the freedom to breathe again. 🙌
The Science + Mama Magic:
Releases the Diaphragm: Makes it easier to breathe deeply (hello, nervous system reset!)
Relieves Thoracic Tightness: Perfect for that postpartum hunch from nursing and carrying
Boosts Circulation to the Brain: Gentle inversion = clarity, calm, and a fresh perspective
Regulates Mood: Increases serotonin and reduces cortisol (Journal of Clinical Psychiatry, 2016)
I like to think of this as the exhale my body craves after days of feeding, holding, and giving.
How to Set It Up (No Bench? No Problem!)
Props You’ll Need:
Viparita Dandasana bench or 2 sturdy chairs
1 extra chair (for foot end)
Yoga block (optional)
Bolster or rolled blanket
Wall (optional)
Setup Tips:
Set your bench or two chairs side-by-side for support.
Place one chair at the foot end, seat facing the bench.
Rest a bolster or rolled blanket across the seat for gentle spine support.
Sit down and begin to lower yourself over the bench or props — letting your head hang or be supported.
Rest your feet on the foot-end chair or wall for added grounding.
Bonus: Add a sandbag to your thighs or arms for that hugged-in nervous system goodness.
What to Expect
✨ Chest-opening bliss
✨ Gentle inversion = new perspective
✨ Mental reset, especially after sleep-deprived nights
✨ Tears of relief (yes, they’re welcome here)
Hold for 3–7 minutes, breathing slowly and fully. Let your exhales lengthen. Let your jaw unclench. Let your heart soften.
Final Words for the Warrior Mama
You’re not broken. You’re becoming.
This isn’t about bouncing back — it’s about rooting in. It’s about creating space in your body and soul to remember your wholeness.
Grab your bench, your chair, and your courage — and flip into your softness. Iyengar Yoga for motherhood is pure magic when done with love and support.
🍼 Pair This Practice with Deep Nourishment
Gentle movement is just one piece of the postpartum healing puzzle. What you eat (and absorb!) plays a huge role in your energy, milk supply, and mental clarity. Curious what’s helped me most?
👉 Explore my postpartum nutrition blog here →
You’ve got this, mama. 💛