UTTHITA DVIPADA PITHASANA

Description

UTTHITA DVIPADA PITHASANA Asana group: backbends Translation of the name from Sanskrit: • utthita — extended; • dvi — two; • pada — foot; • pitha — stool. 1. Setup Lie on the back, the arms straight along the body — press the hands into the mat and lift the pelvis up to the ceiling. Straighten the legs. Keep the shoulders strictly on the mat. Press the arms and legs into the mat, engage the thighs, lengthen the tailbone toward the backs of the knees. The neck is free, the gaze is forward. Breathe evenly. Hold for several breaths, then lower the pelvis down. 2. Simplified and advanced variations Simplified variations: • perform with bent knees and the heels under the knees; • place a block under the sacrum. Advanced variations: • from the pose lift one leg up; • clasp the hands under the body and deepen the lift. 3. Injury prevention The shoulders stay on the mat; the load is not on the neck. The knees hip-width apart. Do not push the lower back with force — work through the glutes and legs.