Double angle pose

Dwikonasana

• Stand with the feet shoulder width apart.
• Interlock the fingers of both hands behind the body with the arms straight.
• Arch the back slightly, pushing the buttocks behind a little.
• Bend forward from the hips until the back is horizontal and forms a right angle with the legs.
• Raise the arms behind the back as high as comfortable.
• Hold for up to 5 seconds then lower the arms to the back and slowly return to the upright position.
• Release the hands, rest the arms beside the body and consciously relax.
• Practice up to 10 rounds.

Breathing

• Inhale interlock the hands behind the body.
• Exhale while bending forward.
• Inhale while raising the arms.
• Exhale while lowering the arms.
• Inhale while raising the torso.
• Exhale while releasing the arms to beside the body.

Awareness

• On the stretch in the arms, shoulders and upper back.
• Keeping the back straight and parallel to the floor.
• Synchronizing the movement with the breath.
• Anahata chakra.

Contraindications

• Sciatica.

Benefits

• Strengthens the back and shoulder muscles.
• Opens and stretches the chest.
• Improves posture.

Practice note

• The arms act as a lever and accentuate the stretch in the shoulders and the chest.

Progression

• Release the body all the way forward and extend the arms towards the floor.