Dvipada Pitham ( Two leg Throne / Stool )

Dvipada Pitham:

Steps:

1.  Lie down in Samastithi ( Supine )
Back straight, arms on the floor and closer to your body. Look up, Chin down and close your eyes.
2. Exhale, bend your knees. Hands should clasp your ankles and knees closer to your body.
3. Inhale, raise your hips. Make sure your knees shouldn't open up.

Coming out of Asana:
Exhale, Gently bring the hips  down back to the floor. Inhale and stretch your legs back  to Supine / Lying position.

Classification:

     -  Back Arch
     -  Symmetrical
     -  Lying / Supine
     -  Repeat / Stay

Focus:

     -  Lower Back
     -  Chest
     -  Neck / Spine

Variation

Modifications:

     -  Feet apart
     -  Raise up as much as you can
     -  Hands by your sides
   
Benefits:

     -  Opens Chest, Neck, Spine
     -  Calms the Brain
     -  Stimulates abdominal organs,
 lungs and thyroid glands.
     -  Improves digestion
   

Variation

Variation