Upward Facing Two-Foot Staff Pose

Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose) is an intense stretch and in this yogic position, we bend the spine back and strongly stretch the entire front of the torso and quadriceps. Due to the strong stretching of the entire front side of the body, regular practice of this asana makes the whole body stronger and more vital.

How to do it (step-by-step)

1. Sit in on the floor with outstretched legs and with your palms on the floor next to your hips. Breathe calmly and prepare mentally for the exercise.

2. With the inhale, raise your pelvis and whole body, as you straighten your arms. The whole body should be straight in one line.

3. Lower your head as close to the floor as possible, between your hands and feet. Now, bend your elbows, and lean on his forearms. By doing this you will get a deeper and more intense backstretch. Your fingers should point towards your feet.

4. Тhe weight of the body should fall on the feet and elbows. Hold the position for a few seconds while breathing slowly and deeply, and with the exhale, get out of the pose.

Benefits

Physical benefits from Dwi Pada Viparita Dandasana: strengthens the muscles of the legs, hips, pelvis, back, and arms; stimulates the work of the kidneys and thyroid gland; stimulates breathing; helps with painful menstruation; improves the condition of the prostate; improves the posture.

Mental benefits from Dwi Pada Viparita Dandasana: reduces anxiety and fatigue; relaxes the mind; energizes.

You should avoid this pose if you have: injuries to wrists and elbows; neck problems; dizziness.

Regular practice of this pose affects Anahata (Heart) Chakra and Sahasrara (Crown) Chakra.