A great Heart tonic - viparita Dandasana

Active & energetic approach of backward bending like the upward Bow Pose could be a bit too much for a lethargic body to manage. Then you might opt for a passive heart tonic -Viparita dandasana. surely the heart appreciates a gentle , passive yet rejuvenating opening from the following two variations;

Viparita Dandasana (1)

Setting up

1) Fold 2 mats and the width should be enough to support the sacrum region
2) A yoga block is placed horizontally against the wall for resting the feet
3) A Yoga strap which is used for stabilizing the thighs

Steps

1) sit in Seated Staff pose ( Dandasana ) with the feet touching the wall to get the distance how far the hips are away from the wall

2) put the folded mat under the buttock and rest the feet on the block.

3) Stabilize the thighs with the yoga strap that teaches the legs to be engaged.

4) slowly lay down on the back and keep the back of the shoulders and the head relax on the mat.

5) The arms can be stretched over the head to give a total opening for the chest region and the side of the torso or simply rest in any suitable position as desired.

6) Breathe freely and slowly in the final position and hold at least 5 minutes for maximum result


Viparita Dandasana (2)

Setting up

1) 2 yoga blocks or if you use a wooden block , pad with a lay of folded blanket on top.

Steps

1) come to the Bridge Pose and stack 2 yoga block lengthwise and put them underneath the sacrum region.

2) once the sacrum region rest comfortably on the blocks only then stretch one leg at a time outward and then keep the legs engaged by keeping the thighs rolled in.

3) The arms can be stretched over the head to give a total opening for the chest region and the side of the torso or simply rest in any suitable position as desired.

4) Breathe freely and slowly in the final position and hold about 1 -3 minutes for maximum result. Come out of the pose immediately if there is any strain experience in the lower back.