Dwi Pada Viparita Dandasana – Weekly Advanced Class 81

Focus: This weeks class is based around the backbend dwi pada viparita dandasana. Some preparatory backbends like salabhasana and urdhva mukha svanasanan are included to create opening and elasticity in the upper back. Dwi pada viparita dandasana is then introduced initially lying back over a chair. The actions of containing the thoracic spine and lifting your shoulders are emphasised throughout all variations of the pose. This will be imperative when eventually the pose is practiced by dropping back from a headstand. Elevating your feet on a chair brings you closer to this dropping back action. In addition to lifting your shoulders, a subtle rolling action from the top of the head towards the forehead helps to maintain space and comfort in your neck.


Key Poses: salabhasana, urdhva mukha svanasana, dwi pada viparita dandasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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1 Comment

  1. Anissa C

    Hi Rob,
    I really enjoyed practicing this class like the others. I didn’t be able to do Urdhvadanurasana with a chair that was very challenging for me!! But I don’t give up!
    I love the way of all these classes because you teach progressively and bring us smoothly to the final asana!
    I’m so glad I found your online Iyengar class!
    Thank for everything!

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