Viparita Dandasana

Benefits:
- Heart opener
- Opens chest, sides of heart & shoulders
- Stretches abdominals, hip-flexors & quads
- Increases spinal range of motion
- Benefits greatly enhanced when rib-breathing (as opposed to belly breathing) smoothly & expansively


How to work in the pose:
This is a deep backbend, so be sure to be warmed up having done at least one round of Wheel.
1. From Wheel, set top of head down
2. Clasp hands behind head and bring elbows closer until upper arms brush ears
3. Pressing strongly with hands and forearms against the floor, lift head up
4. Press through feet to press chest through, breathing deeply & telescoping ribs
5. Exhale, tuck the tailbone up to keep low back decompressed
6. Keep pressing through hands, forearms & elbows to create space in shoulders
7. Keep pressing through feet, working to bring shoulders directly above elbows
8. Breathe into the constricted areas in long, smooth breaths to entice the areas to free up
9. Stay in the pose for at least 5 long breaths to allow your body and heart time to open

Category:

Howto & Style

Tags:

• Yoga
• backbends
• heart openers
• Steve Emmerman
• Talya Ring