Upward Facing Two-Foot Staff

BENEFITS

• Strengthens the legs
• Increases spinal flexibility
• Opens the chest and shoulders
• Soothes the mind

CONTRAINDICATIONS

• Shoulder, neck, or back injuries
• High or low blood pressure
• Headache
• Insomnia

HOW TO

1. Prepare to come into Urdhva Dhanurasana (Wheel pose). Lie on your back, bend your knees, and place your feet near your bottom, hip-distance wide. Inhale and reach your arms overhead. Bend your elbows and place your palms next to your head, fingers pointing toward your feet.
2. Exhale and push into your hands to bring the crown of your head to the floor.
3. Inhale and push your hands and feet into the floor to lift into Wheel pose.
4. Exhale and lower your head to the ground. Lift your heels to bring your forearms to either side of your head. Clasp your hands together.
5. Walk your legs away from you. Bring the big toes together to touch
6. Extend the chest. Stay in Upward Facing Two-Foot Staff pose for several breaths.
7. Walk your feet in slightly. Place your palms next to your head and push back up into Wheel. Exhale and lower first the crown of the head and then the whole body to the floor.

MODIFY OR REPLACE

Alternatives:

• Bridge pose with legs extended
• Urdva Dhanurasana (Wheel pose)

Modifications:

• Keep the feet directly below the knees and the head lifted slightly off the floor.

SEQUENCING TIPS

Before:

• Gomukhasana (Cow Face pose)
• Setu Bandha Sarvangasana (Bridge pose)
• Sirsasana (Headstand pose)
• Urdhva Dhanurasana (Wheel pose)

After:

• Paschimottanasana (Seated Forward Bend)
• Supta Matsyendrasana (Supine Spinal Twist)

TEACHING CUES

• Maintain a steady breath.
• Rotate the shoulder blades toward the tailbone.
• Open the chest.

VARIATIONS

• Enter the pose from Sirsasana (Headstand).

WATCH OUT FOR

• Pushing the shoulders beyond the elbows
• Elbows wider than shoulder-distance apart