Sanskrit: Dwi Pada Viparita Dandasana
dwee PAH-dah vip-ar-EE-tah dahn-DAHS-anna
Benefits
Strengthens the legs
Increases spinal flexibility
Opens the chest and shoulders
Soothes the mind
Standard Cues
Prepare to come into Urdhva Dhanurasana (Wheel pose). Lie on your back, bend your knees, and place your feet near your bottom, hip-distance wide. Inhale and reach your arms overhead. Bend your elbows and place your palms next to your head, fingers pointing toward your feet.
Exhale and push into your hands to bring the crown of your head to the floor.
Inhale and push your hands and feet into the floor to lift into Wheel pose.
Exhale and lower your head to the ground. Lift your heels to bring your forearms to either side of your head. Clasp your hands together.
Walk your legs away from you. Bring the big toes together to touch
Extend the chest. Stay in Upward Facing Two-Foot Staff pose for several breaths.
Walk your feet in slightly. Place your palms next to your head and push back up into Wheel. Exhale and lower first the crown of the head and then the whole body to the floor.
Short Cues and options
Maintain a steady breath.
Rotate the shoulder blades toward the tailbone.
Open the chest.
Precautionary Warnings
Avoid if you have Shoulder, neck, or back injuries