Dwikonasana, also known as the double angle pose, is a yoga posture that focuses on enhancing flexibility and strength in the upper body. This asana involves a series of movements that engage the arms, shoulders, and upper back muscles, promoting overall physical well-being.
Incorporating Dwikonasana into your yoga practice can enhance your flexibility, strengthen your upper body, and contribute to your overall physical and mental well-being. Remember to practice mindfulness and listen to your body’s signals while performing this asana.
Procedure:
1. Stand erect with your feet one foot apart, maintaining a straight posture.
2. Extend your arms behind your back and interlock your fingers, forming the starting position.
3. Bend forward from the hips while simultaneously raising your arms behind the back as high as possible without straining your muscles.
4. Use your arms as a lever to accentuate the stretch in the shoulders and chest.
5. Keep your gaze forward, aligning your face parallel to the floor.
6. Hold the final position briefly and then return to the upright position, relaxing your arms.
7. Repeat this sequence up to 5 times.
Breathing Technique:
- Inhale while standing erect and when returning to the upright position.
- Exhale while bending forward, allowing your body to release tension.
Awareness:
- Physical awareness: Focus on the stretch in your arms, shoulders, and upper back.
- Spiritual awareness: Direct your attention to the Anahata chakra, the heart center, fostering a sense of inner balance and tranquility.
Contra-indications:
- Avoid practicing Dwikonasana if you have acute or painful conditions in the shoulder joints to prevent further discomfort or injury.
Benefits:
- Strengthens the intraspinatus muscles located between the upper spine and shoulder blades.
- Develops the chest and neck muscles, promoting better posture.
- Particularly beneficial for young, growing bodies, aiding in overall physical development.
Practice Note:
For a variation of this pose, interlock your fingers and turn the palms of your hands outward, experiencing a different stretch and engagement of muscles.
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