Upper Back Tension Release with a Chair--Iyengar Yoga

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Dwi Pada Viparita Dandasana performed on a chair is an excellent posture to target the upper, middle, and lower back. This pose fully supports the length of the spine, allowing it to stretch, create space, and release tension. It is classified under the category of Back Extensions.
To perform this pose, you will need a chair, two blocks (or more if required), a wall, a bolster, several blankets, and an extra-thin mat if available. You can use a rolled blanket in various positions depending on which area of your back you want to target. Depending on your neck condition and practice, you may or may not support your head during the pose. If done as a restorative posture, it is recommended to support your head.
While in this posture, you can observe how it feels and adjust the blanket to support the back where it is needed the most. Be curious, experiment, and learn about the different areas that are being supported and which ones work best for you.
Enjoy practicing this posture and I hope to see you on the mat.
“This exhilarating pose keeps the spine sound and healthy while the chest expands fully… The pose has a soothing effect on the mind, so that the emotionally disturbed find it a great boon”
--BKS Iyengar
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[@DesaYogiIyengarYoga]

If you want to practice Iyengar Yoga in a systematic way at your own pace, you can check out my online programs here 👉🏽 desayogi.podia.com/

[@JuanSilva-ic9in]

Thanks Katy super I like namaste teacher ❤🙏😃

[@ElizabethVitey-yk8un]

Thank you so much. It very helpful!

[@rekhajoshi1062]

Wonderful class ❤

[@benatagore2246]

Thankyou so much Kathy for all the tips,everytime i learn anew and a revision

[@estelaferrari612]

Thank you Katy, I just discovered your site, Im learning and enjoying your teachings. Im very grateful.

[@anissacarmien5818]

Thank you for these interesting ways to practice Setu bandha with a chair. The feeling in the back is completely different depending on the position of the blanket on the chair! Have a nice day.

[@DesaYogiIyengarYoga]

Yes, be curious! As the body changes so the props will change. All my best. ❤️❤️

[@sizewell8971]

Namaste from India, Kathy🙏🏽 This question is not exactly related to the poses in this video. Why do I yawn after back-bends? It doesn't happen always, but I have notice it has happened a few times. It's quite noticeable. I'm energised, but I'm yawning. Thank you.

[@DesaYogiIyengarYoga]

🙏🏻 is it possible your holding your breath in backbends? 🙏🏻

[@sizewell8971]

@@DesaYogiIyengarYoga No, I breathe normally. I go up with inhalation and then breathe normally until I'm in the pose and then exhale when I come down.