Twelve Months of Abhaya fearless Yoga Asana | Dvipada Pitham

As we work towards creating another world, transforming from the inside out, we will likely encounter stress.

Stress in our bodies, stress in our minds, stress in our relationships, and on and on.

Practice Dvipada Pitham, Two-legged Desk, to help mitigate the current and future stress we may experience.

1.  Lay down on your back with your knees bent. Align your knees, ankles, and toes with your sit bones.  Look for the knees to be directly above the ankles, and for the shins to be perpendicular with the earth.  Allow your arms to lay alongside your body.  Feet and thighs are as parallel as possible.

2.  On an inbreath, lift your pubic bone up towards the sky, going 50% of how far your imagine you can lift your pubic bone in this moment.

3.  On an outbreath, allow your pelvis to come back to neutral on the earth.

4.  On your next inbreath, lift your pubic bone up towards the sky, going 80% of how far you think you can go.

5.  Use the inbreath to lengthen the spine, extending through the crown of the head as well as extending the tailbone toward the backs of the knees.  On the outbreaths, allow yourself to deepen.

6.  Watch the tendency for the knees to splay out. Align the knees directly above the ankles and with the sitbones as much as possible. Allow the muscles of the buttocks to be soft.

7.  Maintain the posture for 3 to 5 breaths.

8.  On an outbreath, come back to neutral.


  • Opens the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Contraindications and Cautions

Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.

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