Dvikonasana

What Does Dvikonasana Mean?

Sanskrit for 'double angle,' Dvikonasana is a standing asana from Hatha yoga. This pose strengthens the muscles around the chest, neck and upper back, leaving the practitioner with a sense of openness across the heart.

As such, it is activating for the heart chakra, helping to remove blockages and maintain a healthy flow of energy throughout the body.

Yogapedia Explains Dvikonasana

Follow these steps to practice Dvikonasana:

1. Stand with the feet hip-width distance apart, arms alongside the body.
2. Release the arms behind the body and interlace the fingers, bringing the palms together if possible.
3. Roll the shoulders up towards the ears and then draw the shoulder blades down the back.
4. Inhale to extend the arms away from the body.
5. Exhale to hollow the lower belly in and begin to fold the torso forward, hinging from the hips.
6. Pause in the fold, using the exhale to guide the body closer the legs and the head toward the knees.
7. Continue to softly lift the arms away from the body, drawing the tips of the shoulders back and bringing the shoulder blades together.
8. Maintain this position for as long as feels comfortable, breathing into the open space across the heart.
9. To come out of the pose, inhale to slowly lift the body up, and exhale to release the arms back to the starting position.

This pose should not be practiced by those with high blood pressure, vertigo, dizziness or injuries to the shoulders. If you have a slipped disc, check with a medical professional before practicing this posture.

Dvikonasana helps to strengthen the muscles across the shoulders blades and upper spine, removing stiffness and improving mobility in the neck and upper back. It is good for counteracting an unhealthily rounded spine, and helps to prepare the body for back bending asana.