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Svarga Dvidasana Variation


How to Practise:

  • Stand in samasthiti with feet shoulder-distance apart
  • As you exhale, sit into squat with heels aligned
  • Bring your right arm under right thigh; clasp right wrist with left hand gently pressing your hip forward
  • Shift your body weight on to the left foot, lift your torso bringing the right foot off-the-floor
  • Slowly stretch the right leg forward such that the right leg is parallel to the floor
  • Ensure to keep left leg straight and strong with even distribution of weight across the foot
  • Focus your gaze forward and breathe rhythmically staying in the pose calm and composed for 30 – 40 seconds
  • Gently come out of the pose (kick legs and shake hands to relax muscles)
  • Change the orientation of the leg to other side and repeat on left side to complete one cycle
  • Repeat the cycle 3-4 times


  • Stretches and tones arms, inner thighs, groin, chest, lungs and shoulders
  • Corrects pain and soreness around sacrum
  • Strengthens hips, pelvis and quadriceps
  • Lengthens the hamstring and the calves
  • Challenges body balance and unlocks emotional mysteries
  • Builds in confidence and improves memory and concentration

Caution: To be practised under Master’s guidance. Avoid asana if you have injuries in pelvis, hips and hamstring.