Dwi Pada Viparita Dandasana
Encyclopedia
Dwi Pada Viparita Dandasana or Two-Legged Inverted Staff Pose ' onMouseout='HidePop("20225")' href="/topics/IAST">IAST
: Dvi Pāda Viparīta Daṇḍāsana) is a yoga asana
and is a combination of Sirsasana
(headstand) and Urdhva Dhanurasana
(upward facing bow pose).
breathing. From Urdhva Dhanurasana
, bend your arms and place the crown of your head on the floor between your hands. On an exhale, lower one forearm to the floor, followed by the other, and interlace your fingers behind your head. Firm the outer arms in, soften and widen the shoulder blades and press downward evenly through the entire edge of the forearm, lifting the thoracic spine. Soften your buttocks, lengthen your tail bone towards your pubis and spiral your inner thighs towards your inner groins, elevating the hips. On an exhale, press down evenly through your wrists, forearms and elbows to lift the chest and crown of the head away from the floor. Slowly walk each leg out in front of you until they are almost straight. On an exhale, press through your inner feet, and stretch through your calves to straighten your legs completely.
To come out of the pose, undo the straightening of your legs by bending one leg and then the other so that your ankles are below your knees. Lower the crown of your head to the floor, undo the clasping of your hands and press into Urdhva Dhanurasana. Release as you normally would from there.
IAST
The International Alphabet of Sanskrit Transliteration is a transliteration scheme that allows a lossless romanization of Indic scripts as employed by the Sanskrit language.-Popularity:...
: Dvi Pāda Viparīta Daṇḍāsana) is a yoga asana
Asana
Asana is a body position, typically associated with the practice of Yoga, originally identified as a mastery of sitting still, with the spine as a conduit of biodynamic union...
and is a combination of Sirsasana
Sirsasana
Sirsasana, Shirshasana, Sirshasana , or Headstand, is an asana.In the Supported Headstand , the body is completely inverted, and held upright supported by the forearms, while the crown of the head rests lightly on the floor.Sirsasana is nicknamed "king" of all the yoga poses.-Etymology:The name...
(headstand) and Urdhva Dhanurasana
Urdhva Dhanurasana
thumb|Urdvah DhanurasanaUrdvah Dhanurasana or Upward-Facing Bow Pose is a yoga asana, and is the upward facing form of Dhanurasana .-Description:...
(upward facing bow pose).
Etymology
The name comes from the Sanskrit words dwi (द्वि , dvi) meaning "two", pada (पद, pāda) meaning "foot", viparita (विपरित, viparīta) meaning "inverted", danda (दण्ड, daṇḍā) meaning "staff", and asana (आसन, āsana) meaning "posture" or "seat".Description
This posture should be practiced with UjjayiUjjayi breath
Ujjayi breathing is a breath technique employed in a variety of Hindu and Taoist Yoga practices. In relation to Hindu Yoga, it is sometimes called "the ocean breath"...
breathing. From Urdhva Dhanurasana
Urdhva Dhanurasana
thumb|Urdvah DhanurasanaUrdvah Dhanurasana or Upward-Facing Bow Pose is a yoga asana, and is the upward facing form of Dhanurasana .-Description:...
, bend your arms and place the crown of your head on the floor between your hands. On an exhale, lower one forearm to the floor, followed by the other, and interlace your fingers behind your head. Firm the outer arms in, soften and widen the shoulder blades and press downward evenly through the entire edge of the forearm, lifting the thoracic spine. Soften your buttocks, lengthen your tail bone towards your pubis and spiral your inner thighs towards your inner groins, elevating the hips. On an exhale, press down evenly through your wrists, forearms and elbows to lift the chest and crown of the head away from the floor. Slowly walk each leg out in front of you until they are almost straight. On an exhale, press through your inner feet, and stretch through your calves to straighten your legs completely.
To come out of the pose, undo the straightening of your legs by bending one leg and then the other so that your ankles are below your knees. Lower the crown of your head to the floor, undo the clasping of your hands and press into Urdhva Dhanurasana. Release as you normally would from there.