Double angle pose


  • 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.


  • 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.


  • 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.


  • Sciatica.


  • 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.


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