VI
Viparita Dandasana on Chair
विपरीत दण्डासन कुर्सी
Intermediatebackbend
Target Muscles
spine extensorschestshoulders
Benefits (5)
- + Deep backbend with full support
- + Opens chest without strain
- + Therapeutic for thoracic kyphosis
- + Signature Iyengar technique
- + Accessible to many levels
Avoid If (3)
- - Severe spinal injuries
- - Neck injuries
- - Vertigo
About
Viparita Dandasana on Chair — signature Iyengar Yoga prop-assisted backbend, safe and deep.
Step-by-Step Instructions
1
1. Place chair near wall for stability.
2
2. Sit on edge of chair seat with lower back.
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3. Feet on floor through front of chair.
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4. Slowly recline — back on chair seat.
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5. Head drops below — behind the chair.
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6. Arms reach up — hold back legs of chair.
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7. Chest open, deep backbend — but safely supported.
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8. Hold 1-3 minutes.
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9. Use hands on chair to come back up.
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10. Balasana.