Dwi Pada Viparita Dandasana is a SANSKRIT word that means, Dwi means ''Two'', Pada means ''Foot'', Viparita means ''inverted'', Danda means ''Stick'' and Asana means ''Pose''. This pose is known as the ''Upward Facing Two Foot Staff Pose'' in English. This pose should not perform by beginners because it takes a lot of practice. This pose performs on empty stomach in the early morning.
Lie down straight on the floor. Move your legs a little wider than your hips. move your arms backward and the palms should be placed on the floor. Press your palms on the floor and slowly raise your hips on the floor. slightly bend your elbows and your head should be down towards the floor and held between your hands. slowly keep your arms resting on the floor. Slowly press the heels against the floor and slowly lift your head up from the floor. extend your legs as much possible as and gives a good stretch to your backside. The shoulder should be rolled back. slowly come back to the actual position. relax a while before the next practice.
Benefits of Dwi Pada Viparita Dandasana Yoga:
There are the most important health benefits of Dwi Pada Viparita Dandasana Yoga are
1. Dwi Pada Viparita Dandasana helps in strengthening the Muscles, thighs, and calves.
2. This pose helps to tone the pelvic area.
3. This asana helps to improve concentration and focus on the work.
4. Continues practices of Dwi Pada Viparita Dandasana help to reduce stress levels and give positive energy.
5. This asana helps to stretch the arms and legs. and makes strong the arms and legs.
6. This asana is very beneficial to females relive for relieving menstruation.
7. This pose helps to increase the lung capacity in the body.
8. Two-legged inverted staff pose to increase the flow of blood to the brain and help to reduce harmful toxins from the body.
Step by step Dwi Pada Viparita Dandasana yoga:
1. Lie fiat on the back. (Plate 1)
2. Extend the arms over the head, bend the elbows and place the palms underneath the shoulders, fingers pointing to the feet. Also bend and raise the knees, bring the feet near the hips and rest them on the floor (Step 2)
3. breath out and at the same time hold up the head and torso and relax the crown of the head on the floor. (Step 3.) Take a few breaths.
4. breath out, stretch the foot, put vertical them one by one setting the weight on the hands, head and neck. (Step 4)
5. drag the left hand off the floor and put it behind the head, relaxing the hand upper joint on the floor. (Step 5.) Take two breaths.
6. Now pull out the right hand from and put the upper hand joint on the floor, drag the hand behind the head, interwine the fingers and relax the cupped hands against the back of the head. This is the final posture. (Step 6.)
7. The diaphragm being contracted, breathing will be fast and short. Take a few breaths, exhale and raise the shoulders as high as you can above the floor, as also the chest, trunk, hips, thighs and calves. Stretch the legs straight from the pelvis to the ankles. Gibe the heels into the floor and hold this posture to your capacity from one to two minutes time.
8. Move the feet towards the head, bend the knees, release the fingerlock, raise the head from the floor, lower the trunk and relax.
9. The neck, chest and shoulders should be fully extended and the pelvic region raised as high as possible above the floor. To start with the neck will not stay perpendicular to the floor as it should and there will be a tendency for the head and forearms to slip away. So relax the legs against a wall and ask a friend to push down the middle hand joints until the distance between the legs and the head on the floor is properly adjusted while the spine and legs are fully stretched