What is Dwikonasana

What is Dwikonasana (Double Angle Pose) and its Benefits?

What is Dwikonasana or Double Angle Pose and its Benefits? The Dwikonasana is one of many yogic poses in which the head is bent downwards which allows for healthier blood circulation to the brain, resulting in many mental benefits. The most important benefit of this pose is its rejuvenating effects.

Stress has become a common mental health issue in modern life due to the demands of work and the pressures of modern life. About 89% of the Indian population suffers from stress, which exceeds the global average of 86% of stress. Researchers claim that Indians live the most stressful lives. It’s becoming more and more obvious that stress is bad for your health, and it must be relieved. There are several poses or asanas, that can help relieve stress and replenish your tired body and mind. One of the easiest poses to do is Dwikonasna, which has many healing powers. Within minutes, one can be revitalized, flushing stress out of the body. Here we will focus on what is Dwikonasa? what are its benefits? how to do it? Its precautions and contradictions and its variations. So, to get all this information let’s start with what is Dwikonasana.

What is Dwikonasana (Double Angle Pose)

The Dwikonasana is a simple, standing, forward-bending yoga asana in which the upper and lower body are simultaneously stretched. The Dwikonasana is a Sanskrit term that drove from three words: Dwi+kona+asana, which means as follows:

  • Dwi – two
  • Kona – angle
  • Asana – pose or posture

Dwikonasana is pronounced as dvee-kohn-ash-anna.

The Dwikonasna is a simple standing pose that can be practiced during a break in the office, or during a short break between exams. It is also useful to practice it right after waking up, along with other asanas. It strengthens the muscles between the upper spine and the shoulder blades, as well as the chest and neck. It is especially beneficial to grow bodies. Moreover, as Dwikonasana improves circulation towards the brain can enhance concentration and memory. These benefits are directly related to the feeling of revitalization. All of these benefits are significant and can help improve anyone’s life. By practicing Dwikonasana every day for a few minutes, you can reap a variety of benefits from it. So, let’s discuss the benefits of Dwikonasana.

Benefits of Dwikonasana (Double Angle Pose)

The Dwikonasana or double angle pose has numerous health benefits as we discussed above, some of them are listed below as follows:

  • Reduce Stress
  • Stretch Chest Muscles
  • Strengthen Arms
  • Relief Lower Back Pain
  • Massages the Face Muscles
  • Increase Hands Dexterity
  • Treat Carpal Tunnel Syndrome
  • Opens-up Coronary Arteries
  • Burn Belly Fat
  • Increase Breast Size
  • Improve Mobility

Now, discuss in detail how we get these benefits by practicing Dwikonasana or Double angle pose are as follows:

·     Reduce Stress

In Dwikonasana as the head is bent down, better circulation goes towards the brain, and the mind is cooled, reducing stress.

·     Stretch Chest Muscles

Practicing Dwikonasana stretching out the chest muscles alleviates heart disease and lung ailments.

·     Strengthen Arms

Practicing Dwikonasana stretches the shoulders that improve the flexibility of the shoulder joints and strengthens the upper arms.

·     Relief Lower Back Pain

Practicing Dwikonasana can be used to relieve lower back pain, as it stretches out the entire spinal cord.

·     Massages the Face Muscles

Practicing Dwikonasana improves blood circulation towards the head which Massages the face muscles and helps improve the skin texture of the face as well as make it more radiant.

·     Increase Hands Dexterity

Practicing Dwikonasana enhances the flexibility in the wrists and fingers, which provides increased dexterity in your hands.

·     Treat Carpal Tunnel Syndrome

Practicing Dwikonasana is used to treat carpal tunnel syndrome by massaging and stretching the muscles in the hands and wrists.

·     Opens-up Coronary Arteries

Practicing Dwikonasna is also helpful for opening up coronary arteries for those with high cholesterol levels.

·     Burn Belly Fat

Regular Practicing Dwikonasna helps to burn belly fat and to manage weight as it massages the abdominal area and stretches the whole body.

·     Increase Breast Size

Regular Practicing Dwikonasna can increase breast size by providing stretch in the upper body.

·     Improve Mobility

Regular Practicing Dwikonasna strengthens the muscles across the shoulder blades and upper spine, thus relieving stiffness and improving mobility in the neck and upper back.

The Dwikonasana offers both physical and mental benefits when it is practiced consistently, following proper techniques as mentioned below.

How To Do Dwikonasana ( Double Angle Pose)

How to do Dwikonasana or double angle pose includes the beginner’s tips, preparatory poses, the stepwise procedure to do it correctly, duration, release from it, follow-up poses, variations, precautions, and contraindications for asana. So, let’s start with beginner tips.

Beginners Tips for Dwikonasana ( Double Angle Pose)

Here are some of the beginner’s tips for Dwikonasana or double angle pose that should keep in mind while performing the asana are as follows:

  • Beathe Slowly in the whole process of Dwikonasana.
  • Keep your knees bent if your back is stiff. This will relieve your hamstrings and lower back.
  • Bring the trunk parallel to the floor, when bending the body during Dwikonasana.
  • If it is difficult to keep the arms held together for long period, then use a towel.
  • Don’t overstrain the muscles.

Preparatory Poses for Dwikonasana (Double Angle Pose)

Here are some preparatory poses for Dwikonasana or double angle pose are as follows:

  • Tadasana – Mountain Pose
  • Adho Mukha Svanasana – Downward Facing Dog

Steps for Dwikonasana (Double Angle Pose)

Below is the step-by-step procedure for Dwikonasana or double angle pose to do it correctly are as follows:

  1. Stand straight keep your feet to 2 feet apart.
  2. Press the soles of the feet down into the floor.
  3. Now, take the arms behind you.
  4. Interlock the fingers and keep them on the back.
  5. Now, Inhale: raise your head.
  6. Now, Exhale: bend forward from the waist and hips.
  7. Ensure not curving your spine.
  8. Now, Inhale slowly: lift the arms up of the back as high up as they go.
  9. At the same time(with step 8): lift up your head with lookup.
  10. Now, Exhale: slowly bring down the arms towards the back.
  11. At the same time(with step 8), look down at the ground.
  12. Now, Inhale: lift you up to the standing position. This is one round of Dwikonasana.

DURATION: Hold the Dwikonasana for just a few(2-3)seconds. Dwikonasana(as in Step 12). Repeat Dwikonasana up to 3 – 10 times as per your level.

Follow-Up Poses of Dwikonasana (Double Angle Pose)

Below are some of the follow-up poses or counterposes for Dwikonasana or double angle pose are as follows:

  • Chakrasana – Wheel Pose
  • Ushtrasana – Camel Pose

Precautions and Contraindications for Dwikonasana (Double Angle Pose)

Here are some of the precautions and contraindications for Dwikonasana or double angle pose you should know before performing the asana are as follows:

  • Dwikonasana should not be performed by people with shoulder issues.
  • Pregnant ladies should not do Dwikonasana.
  • Dwikonasana should not be performed by people with backbone issues.
  • High blood pressure and dizziness people should avoid Dwikonasana.
  • Dwikonasana should not be performed if you have an ulcer in the stomach and a hernia.

Advance Poses or Variations of Dwikonasana (Double Angle Pose)

Here we are discussing some of the variations or advanced poses of Dwikonasana or double angle pose with base pose as Dwikonasana are as follows:

  • Variation 1 (Dandayamana Yoga Mudrasana)- In this variation, after reaching Dwikonasana, slightly bend your knee and put your head as close to your knees as possible as shown below pic.
  • Variation 2 (Dangling Pose)- In this variation, just the hand’s position is different, the arms are interlocked at the elbows, rest of the steps remain the same as in Dwikonasana.

Dwikonasana Titles in English and Sanskrit

Some yoga asanas have multiples names, Dwikonasana one of them. So, here are some other titles or names of Dwikonasana in English, Hindi, and Sanskrit are as follows:

  • Double Angle Pose
  • Dandayamana Yoga Mudrasana
  • Standing Yoga Seal Pose
  • Dvikonasana
  • Standing Forward Fold Pose Hands Behind Back
  • Standing Seal Pose

Have the questions? Let me know in the comment session below. I will try my best to answer all of them. Thank you. Be Healthy. Be yogic.


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