Urdhva dhanurasana (Yoga
wheel) is one of my favorite poses. In the least corny way possible, it makes
my heart sore and makes me feel light. So, you can imagine my excitement as I
deepened this asana (pose) to move
towards the deeper shoulder opening of dwi
pada viparita dandasana, which today’s blog explains. This pose makes my
heart feel as if it is spilling out of me with joy. That said, it is definitely
an advanced asana for those who feel
not only comfortable in Yoga wheel but also are very open and strong in the
shoulders.
If this is the first time that you’ve seen this pose, don’t
be taken aback. It can appear more fantastical in a “cirque-de-soleil” manner
than it truly is. Honoring the karmas
(Yoga levels) of each asana and listening to your body will ensure that you
keep yourself safe and find the greatest enjoyment out of your practice. Om shanti :)
Sanskrit: Dwi Pada Viparita Dandasana Western Term: Upward Facing Two-Foot
Staff
Origin of Word
This asana is a
blend of sirsasana and urdhva dhanurasana
Type of Asana: backbend
asana
Photographed by the talented Christine Sears :)
How To:
1.
Please only attempt this pose if you’re already
comfortable with urdhva dhanurasana.
Assuming you’re comfortable, come into urdhva
dhanurasana.
2.
Inhale as you bring weight into your left hand
and exhale to bend your right elbow bringing your right forearm onto the floor.
Repeat the same action on the opposite arm. Breathing right here is a great krama (level) to remain.
3.
If you’re ready to go further, feel your chest
pressing forward opening your shoulders. Exhale and start to straighten both
legs, feeling the pada bhanda, energy
of your feet, pressing into the ground.
4.
Stay for about 5 to 7 breaths or until you’ve
found your climax and very carefully bend your knees keeping your feet on the
ground. Come back onto the palms of your hands into urdhva dhanurasana and tuck the chin as you exhale and lower your
bed. Come into constructive rest pose and happy baby/dead bug asana as a
counter pose to this deep backbend and shoulder-opener.
Make sure you tuck your chin into your chest (to protect the neck) as you come down.
Body Points:
*For safety reasons, you MUST keep both forearms firmly on
the ground while keeping your elbows shoulder width
*Do not straighten your legs if you feel pinching in your
back
Emphasized Body
Parts: stretches the front body and opens the chest; deep shoulder opener;
balances the endocrine system (pituitary, pineal, thyroid, and adrenal glands)
can be useful to relieve menopause symptoms
Mental Achievements:
heart-soaring and opening to not only share your own love with others but also
better receive their love
Arms straight in Yoga wheel is a good sign that you're ready to try dwi pada viparita dandasana.
An aid for beginners:
kramas are the various levels for a
certain asana (pose). The krama of any pose should be approached
with love and respect for your body on that specific day that you practice, for
we are constantly changing. For any given pose, there are various levels of advancement.
This krama that I offer is for those
who are newer to the pose or looking for a more lunar variation:
-Add security to the shoulder opening by elevating your
elbows on to a rolled-up sticky mat
*when you can fully straighten your arms in urdhva dhanurasana, it is a good sign
that you’re ready for dwi pada viparita
dandasana
Chakra: Anahata
chakra, 4th chakra, found at the center of the chest; The Anahata chakra is symbolized by a green
twelve-petaled lotus, located over your heart and lungs. This chakra represents
love and self-love. If balanced, one may experience unconditional love for self
and for others.
-the bija mantra
or “seed sound” of the 4th chakra is “yam.” Repeat this sound in a 4th chakra asana to help
open your heart to love.
Ancient Sanskrit
Proverb: “It is called friendship, when seeing someone, or touching them,
or hearing them, or talking to them, touches your heart. Otherwise it is just
an acquaintance…”
Element: air
Make sure you take time to rest in happy baby or dead bug as a counterpose after this deep backbend. Stay in happy baby or dead bug as long as you were up in your backbend.
*Do not do if
experiencing wrist, shoulder, low back, or neck injuries
As we move from spring into summer, the days grow longer and
more sunlight is added to each day. Ayurvedically this is a peak time to
cultivate creative projects with the aid from the energetic sun. Jai!
Sources:
http://yogaformenopause.blogspot.com/2012/11/viparita-dandasana-for-endocrine-system.html.
Viewed 4/25/13.
http://www.yogajournal.com/practice/1335.
Viewed 4/25/13.
http://www.tulaa7.com/chakra4-green.html.
Viewed 5/6/13.
http://www.yogajournal.com/practice/173?page=6.
Viewed 5/6/13.
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