Be certain of your physical abilities and limitations before attempting any yoga pose, and seek clearance from your physician if you are uncertain. Always respect your body and know your limits.

Upward Facing Two Foot Staff Pose

Dwi Pada Viparita Danadasana

*Caution – For Advanced Yogis Only/Qualified Yoga Teacher Assistance Recommended* *For yogis experienced with shoulderstand and able to keep weight off head* *Caution – not for yogis with neck or back issues* Inhale, Begin lying on back.

Exhale, bend knees and place feet flat on floor, heels close to hips, and hands on floor under shoulders with fingers pointed towards heels.

Inhale, pausing and finding awareness of contection to energy and balance.

Exhale, lifting hips and shoulders off floor finding wheel pose.

Inhale, firming shoulders and arms.

Exhale, gently lowering elbows, touching crown of head to floor.

Inhale, keeping weight off head, place one forearm on floor, elbow directly below shoulder.

Exhale, with grounded forearms support, place other forearm on floor, elbow directly below shoulder.

Inhale, if more stable keep palms flat, or bring palms together one at a time, interlace fingers, weight should remain on length of forearm, weight off of head.

Exhale, if successful keeping weight off head, walk feet forward until legs are straight, feet flat on floor.

Release pose by first grounding palms, weight off head, walk feet back under hips, slowly lowering shoulders, then hips to floor.

Hold pose for 3 – 7 breathes or as long as comfortable.

Congratulations on learning “Upward Facing Two Foot Staff Pose, Dwi Pada Viparita Danadasana”.