Learn how to do Two-Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana). This free tutorial will teach you the proper alignment and technique to help you safely move into this pose. Continue practicing with this full-length yoga class: [ Ссылка ]

Two Legged Inverted Staff is a dynamic pose that gives you a deep backbend stretch. Be sure to warm up before attempting this pose!

Here are some health benefits of Two-Legged Inverted Staff Pose:
- Opens your chest, shoulders, and hips
- Strengthens and tones your upper and lower body
- Boosts your energy
- Helps to relieve stress and anxiety
- Improves lung capacity and digestion

How to do Two Legged Inverted Staff Pose:
1. Start on your back with your knees bent, your feet hip distance apart, your toes pointing forward, and your shins straight.
2. Lift your hips and raise your arms with your palms up, then plant your hands next to your ears with your fingers pointing slightly out.
3. Push down through your hands and feet and come onto the crown of your head.
4. Lower one forearm down at a time and interlace your fingers behind your head. Make sure your elbows are shoulder distance and firm your elbows toward your midline as you squeeze your inner thighs in.
5. Push down through your elbows and lift your head up off the ground, pressing your chest toward the gateway of your shoulders and bringing your weight into your elbows.
6. To shorten and deepen your stance, bring your feet closer to your hands.
7. For the one-legged variation of this pose, balance on one foot with your heel down and reach your other foot up toward the sky.

Liked this Two-Legged Inverted Staff Pose tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com. We recommend this full-length yoga class:

Koya Webb’s Breathing Into Backbends: [ Ссылка ]

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