This can be quite challenging pose, especially for those who do not have a very flexible body, especially their back. However with regular practice one can easily master this pose. One needs to follow the following steps to perform this pose -
Start the pose by positioning yourself in the upward bow pose on the yoga mat.
Then focus on pranayama or deep breathing.
Now raise your hips and shift your knees away from your torso and so you do so exhale or release your breath.
Now raise your head up off the yoga mat and as you do so extend and straighten your arms.
Now bend your arms and positing your head in such a way that it lies between your arms and feet.
Ensure that your chest area and shoulders are open and stretched.
While still in bent position, position each arm under your head, twining the fingers together in order to cup your head. This will help to shift your body weight to your forearms.
Now comes the most difficult part, so muster up all your inner strength, stimulate your internal sources of energy and raise your head and chest off the yoga mat. Keep your heels firmly placed on the mat as you lift yourself upwards. Be very careful in this step and do not rush yourself through it as any incorrect step or movement may result in muscle injuries.
Once in this position try to straighten your legs and elongate the spine as much as possible.
Now maintain the upward facing two foot staff pose or the dwi pada viparita dandasana for about 30 seconds to one minute.
Exit this pose by resuming the position in step one and slowing your breathing and bringing it back to the normal.
For safety point of view, to reduce the intensity of pressure on shoulder stretch, lift the arms and bring the vertical arm together. If it is still uncomfortable and intense, bend the knees and bring the feet close to the head. Then press the wrist on the floor and move the shoulder back and extend the chest forward. If you feel uncomfortable to do these basic, do consult with yoga teacher or experience yoga practitioner.
The main anatomical focus of this pose is the uterus. It helps to make this part of the body stronger and keeps it healthy. This is mainly beneficial for the ladies.
The main therapeutic application of this pose is that it helps to reduce the problems of the uterus in women and is also helpful in curing many diseases related to respiration. It is particularly beneficial for women and helps to keep their anatomy healthy and in shape. However this can be tried by anyone else.
This is a very challenging yet a highly beneficial pose. Some of its benefits are -
It helps to boost your concentration and focus.
It is helpful in soothing your mind and body.
It helps to enhance the body flexibility and makes it more elastic.
It helps to stretch and strengthen the back and makes it more flexible.
This pose is highly beneficial in improving the posture.
It also helps to stretch and strengthen the muscles in your arms and the legs.
This also helps to enhance the core stability and improves body balance and endurance.
It helps to stretch the entire front part of the body and also opens up your chest.
It makes different parts of the body stronger and more flexible.
The main body parts that it focuses on are the frontal part and the chest.
Even though it is a very beneficial pose there are certain contraindications and cautions one needs to keep in mind before trying out this pose. Avoid doing this pose if you are suffering from neck and back injuries, shoulder and wrist injuries or pain as it puts a lot of pressure on these parts of the body. Also it is always advisable and necessary to consult a trained yoga professional before trying out any poses as each pose might have its own benefits and contraindications.
Beginners can have some tough time doing this pose hence they can follow certain tips to make it easier for them. Try using a mat to lift the body up so as to secure your elbows from slipping away when you raise your body. This pose is primarily focused on opening the chest and improving the overall strength of the chest and the spine area.
Some of the preparatory poses one can try before practicing this pose is Urdhva Dhanursana, Sirsasana and Purvottanasana.
One can follow up this pose by poses like Adho Mukha Svanasana, Uttanasana and Marichyasana I.
Once you have mastered the basic pose you can deepen to make it more challenging. To do this press into the earth while lifting the entire front body toward the sky and ensure that you engage the entire legs and buttocks while you do it. Continue to use the breath to lift and expand energetically through the collar bone and the heart center.