Double V Pose - Bhuja Swastikasana
The Double V Pose or Straight Jacket Pose is a prone pose done lying flat on the belly with the primary focus on stretching the shoulders (trapezius muscles) with the crossing of the arms in front, on the floor. This kind of stretch works with all the muscles of the shoulders, including the shoulder girdle. While the upper back muscles are stretched, the front upper chest (pectoral muscles) is contracted and compressed. Hence is a good practice to open the back of the lungs. This posture also requires a conscious effort to watch for the shoulder blades to move away from each other (scapular protraction) and the shoulder blades to move away from the ears (scapular depression).
- Difficulty: Beginners
- By Type: Flexibility Yoga Poses, Shoulder Opening Yoga Poses
- Body Position: Prone Yoga Poses
- By Benefit: Yoga Poses For Neck Pain, Yoga Poses For Stress Relief
Benefits and Contraindications
Stretches the shoulders, chest, and upper back muscles
Helps to relieve tension and stiffness in the neck and shoulders
Improves posture by opening the chest and shoulders
Stimulates the respiratory system and can help to increase lung capacity
Neck or shoulder injuries
Low blood pressure
Modifications, Props and Tips
If you have tight shoulders or limited range of motion, you can modify the pose by placing a yoga block or cushion under your forehead to support your upper body. This can make it easier to relax into the stretch and can also help to prevent strain in the neck or shoulders.
Frequently Asked Questions
Bhuja Swastikasana targets the muscles of the shoulders, chest, and upper back.
Yes, Bhuja Swastikasana can be safe for beginners, as long as it is practiced mindfully and with proper alignment. Beginners may want to use modifications, such as using a yoga block or strap, to help support the body in the pose.
You can hold the pose for 30-60 seconds, or longer if it feels comfortable for you. Be sure to breathe deeply and slowly as you hold the pose.
Yes, Bhuja Swastikasana can be helpful in relieving tension and stiffness in the neck and shoulders, which can help to reduce neck pain.
- One-Armed Swastika Pose B
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- One-Armed Swastika Pose A
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