08/26/2026
✨ Spotlight Pose: Inverted Staff Pose (Dwi Pada Viparita Dandasana) ✨
This pose is an advanced backbend that improves spinal flexibility, strengthens the upper body and core, opens the chest and shoulders, supports digestion, and enhances focus, balance, and body awareness.
🔸 How to practice:
Begin with a well-warmed body.
Lie on your back with your knees bent and feet hip-width apart.
Place your hands on the mat beside your ears, with your fingers pointing toward your shoulders.
Press firmly into your feet and hands to lift into Wheel Pose.
Take a breath, stabilize, and slowly lower the crown of your head to the mat.
Lower one elbow to the floor at a time, making sure your elbows are directly beneath your shoulders and shoulder-width apart.
Interlace your fingers behind your head. Press your forearms and elbows into the floor while gently drawing your elbows toward your midline.
Push down through your forearms and feet to lift your head slightly off the floor, then slowly walk your feet back to fully extend your legs and energize through your heels.
