Dwi Hasta Bhujasana

Technique

1. Squat with the feet about 45 cm apart and place both palms flat between the feet. Fix the gaze.
2. Shift the weight on to the arms, especially the right one.
3. Lift the left foot, wrap the left leg around the outside of the left arm and rest the thigh on the upper arm.
4. Share the weight on both arms, lift the right foot and rest the right leg on the outside of the right arm above the elbow.
5. The whole body is now supported by the hands. Hold as long as comfortable, then reverse the movements.

Awareness

Physically on transferring the weight carefully and on the strength of the arms and shoulders; gradually on Vishuddhi chakra.

What it gives

• Builds the arm muscles.
• Increases flexibility in the shoulders and lower back.
• Tones the abdomen.

Precautions

• Avoid with sciatica, slipped disc, a weak back, hernia, heart problems or high blood pressure.

Learn it with Acharya Lokesh

Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.