known as Upward Facing Two-Foot Staff Pose.Dwi Pada means both feet. Viparita means reverse or inverted. Dwi means staff or rod, a symbol, authority or punishment as well as the body and its prostration. The Hindu devotee prostrates before the Lord lying fiat upon the floor, face downwards with hands outstretched. The Yogi on the other hand prostrates himself in the graceful inverted arch described below. Dwi Pada Viparita Dandasana details provided to you by YogaIQ.
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
Dwi Pada Viparita Dandasana keeps the spine sound and healthy while the chest expands fully. Along with this, one also feels the effects of Sirshasana. It is recommended for relieving pain in the coccyx region of the spine. The pose has a very soothing effect on the mind, so that the emotionally disturbed find it a great boon. Dwi Pada Viparita Dandasana is Yoga For Body Stretch.