Dwipadasana

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Dwipadasana (or “plank pose”) follows Eka Padasana; it is the fifth position in the Prana Vashya sun salutation. Dwipadasana  translates as “two-leg-position”.

Dwipadasana is an essential component of the Prana Vashya Sun Salutation and is used as a transitional pose in which the breath is fully exhaled. Dwipadasana is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms, spine and core.

How to get into the position

Starting, then, in Eka Padasana, you simply join your legs together behind you as you fully exhale all the air from your lungs.  It helps to have your fingers spread apart as wide as possible.  Do not let your chest or hips collapse; press your palms and press your feet to align your hips and otherwise bring your head and body into one straight line.  You should also fix your vision on the floor just ahead of your palms to prevent straining your knees whilst holding this pose.

Benefits

Dwipadasana increases muscle tone of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the wrists, arms and shoulders, and also strengthens the muscles surrounding the spine.

Contraindications

Do not practice the full version of Dwipadasana if you have any issues with your wrists (like carpal tunnel syndrome). For those with such issues, you can either practice the position using your forearms or on your knees.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

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Eka Padasana

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Eka Padasana follows Urdva Prasaritha Eka Pada Uttasana (or “upward-split-one-leg-stretch-position”); it is the fourth position in the Prana Vashya sun salutation.  Eka Padasana translates as “one-leg-position”.

Starting, then, with one leg raised in Urdva Prasaritha Eka Pada Uttasana, you should hold your breath, step back with the same leg that was raised in Urdva Prasaritha Eka Pada Uttasana, and place knee on the floor.  To complete the position you then free the hip by un-tucking the toes so the foot is flat to the floor before tucking the toes back under again (in readiness for the next position in the sun salutation).  The center of gravity is on the thigh; hence the name for this pose: Eka Padasana or “one-leg-position”.

Pay attention to the position of your forward knee in Eka Padasana; do not let your knee go in front of your ankle.  This is important because otherwise the thigh is not engaged and your will end up straining your knee and/or groin. 

If you cannot square your hips with your palms flat on the floor in this position, then come up on your finger-tips; it is important to keep the hips square for good posture.

Benefits

This pose stretches the thighs, groin, ankles, knees, and feet. It also improves posture and tones the pelvic muscles.

Contraindications

Avoid this asana if you have any issues with your lower back, ankle(s), or knee(s).

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/