Dwi Pada Viparita Dandasana l Two Legged Inverted Staff Pose l Archie's Yoga

Transcript

namaste everyone is an advanced posture and for that we will start with chakrasana so check your feet are in line with the hips hands over shoulder ankle and knee in one straight line lifting the head up bringing crown of the head on the floor moving shoulders forward press the feet and the lift head all the way up it's important to be very comfortable in chakrasana without any discomfort with relaxed breathing and you should be able to hold chakrasana for at least one minute again with no discomfort i have a full tutorial on chakrasana on my channel i will put the link in the description box below now the second step is chakrasana with a straight legs so no change on the hand walking feet forward and pushing the chest forward creating that deep arch on the entire spine with a straight knee here the thighs are rolled in and we want to walk legs back again now if you can do those two positions with full comfort we will move forward to the next step which is bringing right forearm on the floor right hand behind back of the head the left hand stays on the floor no change on the left hand try to hold this position for a few seconds push the chest forward shift the weight on the feet bring right hand on the floor and switch this side so this time we have left forearm on the floor left hand behind back of the head and once we do that we want to move just forward towards the front wall showing you the posture from the front now so i have my left hand on the floor right forearm down moving chest forward knees are still bent here shifting the weight on the feet bring right hand on the floor and bring a left forearm on the floor as soon as you drop the left forearm down move your chest forward so the body weight you are shifting towards the upper body you might have to spend few days doing only one arm at a time and once you feel comfortable once you know the spine is open enough we can try bringing both the forearm on the floor keep the knee bend again do this for few weeks so showing you posture from the side now i have both the forearm on the floor interlocking the finger check my knees are still bent and i'm shifting my body weight towards the chest so chest is opening towards my front wall you should feel a deep stretch on the entire spine on the upper back and the shoulder once you can shift the body weight to its chest you want to try lifting head off the floor so here head is off the floor the entire body weight is moving towards chest again do this for few weeks make sure your breath is comfortable here once you start finding this comfortable we will walk one foot forward so again start with only one leg at a time keep the left knee bent we have straighten the right knee walk the right leg back shift weight towards chest again check head is still off the floor and start walking the left leg forward tightening the left knee cap with a straight knee press the left toes down firmly do that for a few week again only with one leg straight at a time once you find that easy we want to straighten both the legs so walking both the leg forward rolling thighs inward keeping the knee straight and the chest is moving forward keep lifting up moving the shoulder upward towards the ceiling hips moving up and to come out of the posture we bend one knee at a time both the knees pen drop top of the head on the floor shift weight on the feet and come back on the hand just how we had started lift the head up and drop back of the head on the floor back down hips down and bring knees on the chest hug the knees tightly and we will stay here for few seconds make sure you push lower back to floor to straighten the spine moving on to the second technique this is only for advanced students when i say advanced people who can hold chakrasana for minimum three minutes and without any discomfort so here i have my knees bent feet on the floor joining palms together bringing hands on the upper back and in one force exhale i'm lying down on the back leaning all the way on my forearm shifting weight all the way on the forearm and raising the hips up my knees are still bend here head is off the floor my hands are still together showing you the posture from the side so check my hands together elbows pointing up feet close to hips exhale and i'm lying down with the force i am shifting my entire upper body towards the forearm and as soon as i shift my entire body on the forearm my head will come off the floor so there is no extra effort here to lift the head up once we adjust the upper body we are straightening the knees shifting the body weight completely to its chest and pressing your feet down this becomes your full duipada vip try to hold posture for at least one minute and then slowly you can increase the duration up till three minutes now coming out of the posture we want to bend the knee shift the body weight on the feet top of the head on the floor hands on the floor with the bent elbow lift the head up and drop back off the head on the floor spine down hips down and bring knees on the chest lower back on the floor stay here for 30 seconds and finish the entire sequence with a gentle twist i hope you found this helpful i will see you in the next video please take care