Classic Vinyasa Krama, a key posture extend, developed and explored through a number of vinyasas.
Dwipadapitam is a deceptively simple posture, one that could so easily be neglected or practised half hearted on the way to a more complex and intricate posture.
And yet this is a key backbend preparation posture, for those postures in which we arch backwards or upwards relying on strength and control in the hips and pelvis.
And once we achieve a fair semblance of such backbends, it is perhaps strength in the legs and skill at nutating, tilting the pelvis, that will allow us to go deeper, and achieve steadiness and comfort.
Control of the hips, tilting the pelvis, developing leg strength along with improved control of the bandhas can all be worked upon here in the dwipadapitam subroutine and it's vinyasas.
Use all or part of the dwipadapitam subroutine as preparation or warm up for the deeper backbends.
Use all or part of the dwipadapitam subroutine as counterpose for deep forward bending postures and subroutines.
As warm up or counterpose pactice these vinyasas gently focusing on the breath.
For a more intense practise work on pushing the hips further up on every breath
Keep the legs strong throughout, push the feet into the mat especially the toes and stretch though the whole length of the leg(s).
Explore nutation, tilting the pelvis upwards, to create more space for the spine to arch.
Take the weight on the shoulders rather than the neck, make sure the shoulderblades are dropped down the back and not hunched up and compessing the neck
Push the chest up and almost over the shoulders.
Dont feel you have to practise all the vinyasas of this suboutine in one practise, practise some one day the others another day.
However the postures where the heel(s) are gabbed are the more advanced and challenging vinyasas.
If time is limited you might practise a couple of the simple vinyasas and then switch to the more advanced variations rather than the simple and advanced versions for every variation.