ELBOWS-ON-CHAIR STRETCH
propping Elbows on a chair with a block between hands.
why this works This variation brings your arms into ex -
ternal rotation and flexion, and mimics the arm position of the
final pose. It stretches the triceps and the middle and upper
fibers of the trapezius. The block keeps the upper arms and
elbows in the correct position, which is shoulder-width apart.
DWI PADA VIPARITA DANDASANA
(TWO-LEGGED INVERTED STAFF POSE)propping Blocks under the feet. Elbows on a blanket
or sticky mat.why this works Elevating the feet with blocks allows you to
lift the pelvis and thighs higher, giving you more leverage to
get on top of your elbows and head. A support underneath the
elbows effectively lifts the floor up to you.HOW TO Fold your sticky mat
and place it on the seat of a chair
for padding. Set the back of the
chair against a wall. Place a blan-
ket under your knees to help
cushion them. Kneel in front of
the chair and place your elbows
on the front edge of the seat (on
the folded mat), shoulder-width
apart. Hold a block between the
base of your palms. Slowly walk
your knees away from the chair
until they are under your hips
and your shoulders are parallel
to the chair seat.
With your pelvis and lower back
neutral, you will feel a stretch in
your shoulders and your arms.
Deepen this sensation by rooting
your elbows downward into the
chair and gently squeezing the
block between your hands. Cre-
ate the action of lengthening
your elbows toward the wall and
drawing the inner border of your
shoulder blades toward your tail-
bone. These actions are subtle
and won’t amount to much
actual movement.
Breathe into the sides of your
rib cage and feel the expansive-
ness of your upper body. After
8–10 breaths in the pose, walk
your knees forward toward the
chair. Once all of your weight is
off your shoulders, sit back on
your heels and lift your elbows
off the chair.HOW TO In the full version of
this pose, the legs are straight.
We’ll practice the pose with bent
knees to make it more accessible.
You must be able to press into
Urdhva Dhanurasana on your
own before trying any version
of Dwi Pada Viparita Dandasana.
Place two blocks against a wall,
hip-width apart. Have a folded
blanket or an extra rolled mat
nearby, and lie face-up, feet
toward the wall. Place your feet
on the blocks and your sitting
bones as close to the blocks as
possible. Place the folded blan-
ket or rolled sticky mat just
behind you, touching the top
of your head.
Place your hands next to your
ears and press into Urdhva Dha-
nurasana. Bend your elbows, and
lower the crown of your head to
the floor so that your forehead
is almost touching the support.
Bring your hands into Headstand
position: Place your right fore-
arm on the floor, your right elbowon the blanket. Do the same thing
with your left arm, and interlace
your fingers behind your head.
Press your elbows down and
lift your shoulder blades away
from your ears. Even though your
head stays on the floor, the ma -
jority of your weight should be
supported by the actions of your
arms and shoulders.
After 5–8 breaths, place your
hands next to your head and lift
your head off the floor. Tuck your
chin and lower yourself all the
way down. Allow a few moments
of stillness to feel the effects of
practicing this pose.Jason Crandell teaches
alignment-based vinyasa yoga
workshops and teacher train-
ings around the world. For
more information, visit him
at jasonyoga.com.YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 37