or Upward facing two-foot staff pose I go into this pose after going into chakrasana. The pose can be done in various stages. The first one is when you keep your legs bent, then straighten one leg at a time. You can also take a twist by taking both legs to the side, or taking one leg up in the air. It is an intermediate pose with some advanced variations.
The compression you feel in the back is worth the expansion of your abdomen and chest areas. It also has a few effects of sirshasana.
For a perfect execution of this pose, look up in Yoga Journal.
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