Learn how to break down the basics of Dwi Pada Viparita Dandasana (Two-Foot Inverted Staff Pose). Watch the video below and I'll guide you through some preparatory poses to open the chest and back for this deep back bending pose. After you watch the video keep reading for a for a more detailed explanation of the process.

Backbends... friend or foe? Depends on the day for me. As you know I love my arm balances and inversions, but backbends are a different creature entirely. They're no difference in the sense that there is a need for softening and creating space while maintaining a strong and stable foundation. Backbending poses open the heart area both physically and energetically and they set the foundation for having a more open heart in your everyday life. Love the concept, but some days that can feel extremely vulnerable. So I remind myself that my time on my mat is the training ground for taking that vulnerability out into the world, no need to rush but definitely time to explore. Being open and receptive while staying grounded is something I know I'll always be learning and relearning. And that process is exactly why this practice is so amazing. Read on to learn more.

Let's warm up the spine and open the chest for our peak pose. We'll start with a baby backbend, commonly known as Salambhasana (Locust Pose), but what I like to call Low Boat. You'll interlace your hands behind you for a nice stretch across the chest and shoulders as well as the muscles of the back. Press your shoulder blades firmly into your back and gaze forward or slightly upward, mindful of not jutting your chin forward. Reach strongly through your legs, spiraling the inner thighs up toward the sky to create space in the lower back.

From there we'll take it up a notch into Dhanurasana (Bow Pose). Deepening the yummy stretching across the chest and shoulders by clasping your ankles. As you continue lifting the heels and thighs, press your shoulder blades firmly against your back to open your heart. Soften your shoulders down from your ears.

Come down to lie on your back with your knees bent and the soles of the feet flat and hip-width apart. Lift your hips on up for Setu Bandha Sarvangasana (Bridge Pose). Press your knees forward, away from the hips, and lengthen your tailbone toward the backs of your knees. After a few deep breaths lower down and rest.

Set up your foundation, feet on the floor, heels under the knees, hip-width wide. To rise into Urdhva Dhanurasana (Upward Bow or Wheel Pose), bend your arms and place your palms on the floor by your ears, fingertips facing the shoulders, shoulder-width apart. Lift your hips, shoulders, and head from the floor as you straighten your arms.

We're ready for our peak pose, Dwi Pada Viparita Dandasana! From wheel, bend your arms and place the crown of your head on the floor between your hands and feet. Carefully slide one hand past your ear to cup the back of your head, bringing your weight onto that forearm. Repeat with the other arm, interlacing your fingers behind your head. Press down through your inner elbows and wrists and lift your chest to raise your head off the floor. If you're like me this is where you start to hold your breath - so breathe! :) For the full variation of the pose try walking your feet away from your hands until your legs are nearly straight. From there push into your feet to work the legs toward straight or as far as they'll comfortably go for you. Let your heart burst through your arms allow yourself to open physically, mentally and emotionally.

Release slowly. Walk your feet back under your knees. Place the crown of your head back down and return your palms to the floor next to your ears. Push with your hands to lift your head and tuck your chin and tail bone in as you roll your spine back down to the floor. Rest here and feel a sensation of calmness and receptivity wash over you - then make sure to take it off the mat with you!