Upward Facing Two-Foot Staff Pose is a combination pose that puts headstand together with upward bow pose. If you’re looking for an intermediate backbend chest-opener, this is your pose. Suggested warm-up and prep poses include headstand (sirasana), bow pose (dhanurasana) and upward bow (urdhva dhanurasana).

Begin in a lying down (neutral spine) position with bent knees. Bring the feet close to the hips. Place both palms, on either side of the head. Press the knees away from the body and push the hands down. Straighten the arms, lifting head, shoulders and hips off the ground (as for bow pose).  Hold for 3-5 breathes.

Next, bend the elbows, lower the forearms (one-at-a-time) onto the ground. Slowly lower the head crown onto the mat. Slide the hands towards each other and interlock the fingers (as for headstand). Press the forearms and elbows down to lift the chest and head up off the ground.

To complete the full pose, walk the feet away from the body, one-at-a-time, until the legs are straight. Press down with the inner heels and lift up with the chest.

To exit the pose, walk the feet back under the knees. Slowly lower the head crown to the mat. Release the handclasp and one-at-a-time, place hands next to the head, press back to bow pose. Walk the feet in slightly and drop the chin to chest, rolling back down to neutral spine, start position.