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

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Technique

  1. Get into a Bridge position.
  2. Bring the hands in towards your feet and bend the elbows in order to rest on your forearms.
  3. If needed, bring the feet in to push more easily on them and 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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Regressions

e02g

Elbow bridge

Intermediate
e02a

Bridge

Intermediate
e0sd

One-leg bridge

Intermediate
e0i0

Bridge pushup

Intermediate
e0s9

Bridge raise

Intermediate
e0sc

One-arm bridge

Advanced
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