Basic SittingIntermediate
Sage Vamadeva's Pose II
Vamadevasana II
An advanced variation adding a deeper twist and shoulder bind to Vamadevasana.
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How to Perform
- 1
Set up as in Vamadevasana I with the back knee bent and foot held.
- 2
Thread the front arm under the thigh and clasp the back foot or wrist behind the head.
- 3
Rotate the torso toward the sky, expanding across the collarbones.
- 4
Hold for several breaths, then release slowly and change sides.
Benefits
- Increases spinal flexibility in multiple planes.
- Strengthens the legs and stabilizes the pelvis.
- Intensifies chest and shoulder opening.
Alignment Cues
- Pelvis level
- Spine long
- Shoulders relaxed
- Knees tracking forward
Common Mistakes
- • Forcing depth
- • Rounding spine
- • Holding breath
- • Ignoring pain signals
Contraindications
- • Hamstring Tear
- • Lower Back Injury
- • Sciatica
Recommended Props
StrapBlockBlanket