Both Feet Behind the Head II Pose (Dvi Pada Shirshasana B)

An extraordinarily demanding seated arm balance in which both legs are placed behind the neck simultaneously, and the practitioner lifts the entire body off the floor by pressing down through the hands, floating in a compact but extreme hip- and spine-flexed shape. It requires elite levels of hip external rotation, hamstring and spinal flexibility, and upper-body pressing strength to achieve and maintain. This pose is considered a capstone of advanced Ashtanga and arm-balance practice.

Cues

• Hook each ankle securely behind your head one at a time before attempting to lift, ensuring both legs feel stable at the neck before pressing up.
• Spread your fingers wide and press all four corners of each hand into the mat to create a firm, even base for the lift.
• Engage your deep core and pull your lower belly in and up to assist the lift and protect the lumbar spine.
• Keep your gaze steady at a point on the floor a few feet ahead to maintain focus and balance.