DWIKONASANA

Dwikonasana (double angle post)

Stand erect with the feet one foot apart

Extend the arms behind the back and interlock the fingers

This is the starting position

Bend forward from the hips while simultaneously raising the arms behind the back as high as possible without strain.

The arms act as a lever and accentuate the stretch given to the shoulders and chest.

Look forward as far as possible, so that faces is parallel with the floor.

Remain in the final position for a short time and return to the upright position.

Relax the arms.

Repeat up to 5 times.

Breathing

In hale while standing erect and when returning to the upright position.

Exhale while bending forward.

Awareness

Physical - on the stretch of the arms, shoulders and upper back.

Spiritual - on anahata chakra.

Contra-indications

In acute or painful conditions of the shoulder joints this asana should be avoided.

Benefits

This asana strengthens the intrapinatus muscles, between the upper spine and the shoulder blades, and develops the chest and neck. It is especially good for young, growing bodies.

Practice note

For a variation of this practice, interlock the fingers and turn the palms of the hands outwards.