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Also known as: Dwi Pada Viparita Dandasana, Upward Facing Two-Foot Staff Pose.

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Technique

  1. Lie on your back, with the arms bent overhead, holding your elbows, so that your head is resting against your forearms.
  2. Bend your knees to place your feet flat close to your butt.
  3. Push on your feet to lift your hips and chest upward.
  4. If needed, move in your feet in order to get more push.
  5. Aim to place your shoulders above your elbows.

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Muscles

Strength

Secondary

  • Back
  • Serratus anterior
  • Shoulders
  • Spine
  • Glutes
  • Hamstrings
  • Hip adductors
Flexibility

Primary

  • Chest
  • Back

Secondary

  • Abs
  • Obliques
  • Pelvis
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Shoulderflexion backward
trains stretches

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Progressions

e0i3

Forearm bridge

Intermediate

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Regressions

e02a

Bridge

Intermediate
e0s9

Bridge raise

Intermediate
e0i0

Bridge pushup

Intermediate
e0sd

One-leg bridge

Intermediate
e0sc

One-arm bridge

Advanced
e0hy

Feet-elevated bridge

Intermediate
e0sa

Head tap bridge

Advanced
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