Dwi Pada (Dwi = two or both; pada =leg or foot) means both feet. Koundinya was a sage belonging to the family of Vasistha and founded the Koundinya Gotra (sect). Dwi Pada Koundinyasana is dedicated to him.
- Perform Salamba Sirshasana II.
- Exhale and lower the legs straight together until they are parallel to the floor. Pause here and take a few breaths.
- Exhale, turn the trunk slightly to the right and move both legs sideways to the right. Lower both legs together over the right arm so that the outer side of the left thigh above the knee rests on the back of the upper right arm as near the armpit as possible.
- Balance and take a few breaths. Then exhale and firmly pressing down both palms to the floor, lift the head off the floor. Then raise the trunk and stretch the neck. This is the final position in which the legs will be in the air almost parallel to the floor, while due to the twist of the trunk, breathing will be fast. Balance as long as you can from 10 to 20 seconds. Greater pressure will be felt on the left shoulder and arm which are apparently free.
- Bend the knees, rest the head on the floor and again go up to Salamba Sirshasana II. Rest here for a while and repeat the asana on the left side as described above, reading left for right and vice versa. Here the right thigh will rest on the back of the upper left arm. Stay for the same length of time on both sides. Go up to Sirshasana again.
- To complete the pose, either lower the legs to the floor and relax or do Urdhva Dhanurasana and stand up in Tad When one has mastered Viparita Chakrasana, this exercise is exhilarating after Urdhva Dhanurasana.
Effects of Dwi Pada Koundinyasana
Dwi Pada Koundinyasana tones the abdominal organs. The colon moves properly and toxins therein are eliminated. It requires experience to balance with the legs well stretched. The spine will become more elastic due to the lateral movement and the neck and arms will become more powerful.
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