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Two Legged Inverted Staff Pose - Dwi Pada Viparita Dandasana

Two Legged Inverted Staff Pose - Dwi Pada Viparita Dandasana


Yoga Pose Steps

1 - Begin by lying down flat on back on a mat or blanket.

2 - Bend knees and draw heels as close to knees as possible.

3 - Lower right arm to floor followed by left arm and then, interlace fingers of both hands behind head. Relax for a minute and concentrate on breathing before continuing further.

4 - Push outer arms inwards and press entire edge of forearm downwards.

5 - While straightening arms, lift hips, shoulders and head from floor as you press knees away from torso. To lighten load on arms, draw shoulder blades towards tailbone. This will lift up shoulders.

6 - This next step can be tricky and involves keeping crown of head on floor.

7 - Place head between hands and feet. Keep chest open and lifted so that neck does not become compressed.

8 - Now stretch each leg out in front of body until they are almost straight. Exhale heavily which will help in straightening legs completely.

9 - Hold pose for as long as you are comfortable along with coordinated breathing.

Yoga Pose Benefits

  • Improves flexibility
  • Improves spine mobility and opens up chest
  • Strengthens shoulder muscles

Yoga Pose Cautions

  • Avoid if have shoulder, back or hip injury.

Yoga Pose Affected BodyParts

Other Yoga poses
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