Entry Asana Dvi pada viparita dandasana:
Place two yoga chairs one behind the other. Fold two mats into 4 and place them on the chairs. Lie on the chairs with your legs straight and together. Place shoulder blades out of the first chair. Stretch arms forward and toward the floor. Bend your elbows and grasp the chair posts.
Feet and legs: glue the legs together and push the thighs and calves into the chairs.
Pelvis: Press your buttocks into the chairs.
Back & Torso: Lengthen the flanks from the tailbone. Absorb the shoulder blades hard to open the sternum and increase the arc.
Arms & shoulders: Pull the chair upright very hard with your hands. Align your elbows with your shoulders and push them towards the floor.
Neck & head : Look towards the ground while stretching the neck from its base
Exit Asana: Remove your arms from the chair legs and use them to slowly move up with your head last and vertebra after vertebra.
Possible corrections: Put a strap on the legs of the chair and pull it with your hands.
