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Two-Legged Inverted Staff Pose

Here's an advanced backbend that targets the upper spine.

  • After hugging the knees, plant the soles of the feet on the mat so the heels are close to the hips. Plant your palms on the mat above your shoulders so the fingertips are pointing at the feet.
  • Press into the palms and feet, lifting the head off the floor for a brief moment, but then release the crown of the head to the ground. Lower your elbows to the floor and interlace the fingers so the palms cup the top of the head (as if doing Bound Headstand).
  • Slowly walk your feet away from you, straightening the legs.
  • Hold here for five breaths.

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