25/10/2024
Two-Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana)
HOW TO DO IT:
Begin lying on your back with your knees bent and feet positioned hip-width apart, toes facing forward and shins straight. Contract your glutes to raise your hips off the floor while extending your arms overhead. Place your palms beside your ears, fingers directed inward. Press down through your hands and feet to elevate your torso, gently balancing on the crown of your head. Drop one forearm down at a time and weave your fingers behind your head. Ensure your elbows are aligned with your shoulders and engage all muscles (including your inner thighs) toward your center.
Press down into your elbows and lift your head off the floor, expanding your chest and extending through the space of your shoulders. To shorten and deepen your position, move your feet closer to your hands. For the variation on one leg, balance on one foot while extending your other leg towards the x pose, which provides a deep backbend stretch. It's important to warm up before trying this pose," Smyth advises. Transition through bridge and wheel pose to loosen your spine and shoulders.
ADVANTAGES OF TWO-LEGGED INVERTED STAFF POSE:
• Expands your chest, shoulders, and hips
• Builds strength and tones both your upper and lower body
• Enhances lung capacity and supports digestion
