Dwikonasan (Double Angle Pose)

Procedure 

• Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
• Now, spread your feet about 1-1.5 foot apart.
• Gradually, bring your arms behind the back and interlock the fingers tightly, resting them on your coccyx (tailbone).
• Breathe in (Radhey).
• While breathing out (Krishna), start leaning your body downward in front from the hips; and simultaneously lift up your arms behind the back as higher as possible. 
• Keep your legs and arms stretched.
• Raise your head a bit and look forward.
• Be in this pose for 15-20 seconds with deep and even breathing.
• Return to the upright position by lowering your arms smoothly.
• Repeat it around three times.
• Finally, come into Shithil Tadasan and relax.

Awareness

• On mentally chanting “Radhey Krishna” along with breaths and the bodily movements synchronized with them
• On the stretch of the arms, shoulders, upper back, and the buttocks
• On spontaneously feeling the omnipresence of “Radhey Krishna”

Benefits

• The whole body gains superb flexibility. 
• The chest is flattened and the neck  becomes shapely. 
• Dwikonasan is considerably helpful for the internal muscles of the upper back and the shoulders.

Contraindications

• People having problems in the shoulder joints should not include this asan in their Yog package.