Dwi Pada Dandasana

The word Dwi Pada Dandasana is derived from Sanskrit language. Dwi means two, Pada is foot, danda is a staff, and asana means posture or pose in yoga. This particular pose is considered as a very important pose in yoga, as it helps in curing several health issues. Backbends or back exercises create flexibility in the spine and according to the yogis a flexible spine is associated with long life.

How to Practice Dwi Pada Dandasana?

 Dwi Pada Dandasana

  • Place a mat on the floor and lie on your back. Bend your knees and draw the feet towards the hips to keep the ankles under your knees. Get your legs and feet together. Take the arms over the head, bend at the elbows, and get the palms down, where the shoulders are positioned.
  • If you feel tight in the chest or shoulders, you may place your palms slightly wider than the shoulder. Make sure your pelvis bends forward a bit to keep the natural arch at the lower back.
  • To move into the back arch, one has to raise the pelvis up from the floor. Any person practicing this asana should keep in mind several important things. One cannot move their pelvis as they like. If wrongly done, it can lead to several complications.
  • Wrong back bending can lead to “crunching” which allows the vertebral column to damage and pressurize the cartilage present between them. This negative movement can lead to severe back injury.
  • To avoid crunching maintain space between the vertebrae in your lower back during the act. While moving the pelvis upwards, make sure it is tilted a bit and constantly move the coccyx bone up and through your buttocks. Keep this action throughout the session. This is a constant pelvic tilt.
  • Avoid the separation of the knees while doing the pose. Keep them at a distance of hip-width and don’t let them turn out.
  • Turn the outer thighs up and inner thighs down throughout.
  • Keeping all the above points in mind, raise your pelvis up and keep it in forward motion towards the feet.

Benefits of Dwi Pada Dandasana:

  • Heart opening pose, with physical and emotional effects
  • Expands and opens chest to a great extent
  • Makes room between vertebrae in back-bends
  • This pose gives complete body stretching exercise
  • This pose stimulates many glands and organs: thyroid, pineal, pituitary and adrenal glands.
  • Improves respiration and blood circulation by providing space in the lungs.
  • Enhances shoulder and spine flexibility
  • Strengthens and energizes the whole body
  • Builds self confidence
  • Develops dignity and silence of mind.

Safety Measures While Practicing Dwi Pada Dandasana

    Do not perform Dwi Pada Dandasana, or the two legged exercises, if you are undergoing any of the following problems:

  • Slipped disc problems or spinal nerve damage
  • Chronic shoulder dislocations
  • During Pregnancy
  • In case of retina problems
  • Uncontrollable high blood pressure

You have to self-judge on how good you are performing yoga poses. If you experience severe pain during the pose, then it’s a sign to stop and relax. Never try these poses without proper guidance.

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