Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana
Description
The two legged inverted staff pose dwi pada viparita dandasana is an advanced yoga backbend done on the forearms with both legs straight. The pose deeply stretches the chest, shoulders, and hip flexors while training spinal extension.
Muscle Group
Equipment Required
Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana Instructions
- Lie on the back with the knees bent and feet flat.
- Place the hands by the ears with fingers pointing toward the shoulders.
- Press the hips up and lift into upward bow.
- Lower the elbows to the floor with the forearms parallel.
- Clasp the hands behind the head if comfortable.
- Walk the feet out to straighten the legs.
- Press the chest open and breathe steadily.
- Hold the pose then come down with control.
Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana Form & Visual
Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana Benefits
- Stretches the chest deeply.
- Opens the hip flexors.
- Mobilizes the spine.
- Builds shoulder strength.
- Advanced backbend progression.
Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana Muscles Worked
- Pectoralis major
- Hip flexors
- Anterior deltoid
- Erector spinae
Two Legged Inverted Staff Pose Dwi Pada Viparita Dandasana Variations & Alternatives
- Upward Bow Pose
- Wheel Pose
- Bridge Pose
- Camel Pose
