The Dwi padha shirshasana or Dwi padha greevasana or legs behind head pose is one of the complex poses of yoga. In this pose, both feet are placed behind the head.
Sit on the ground stretching both the legs forward in Dandasana. Raise the right leg by bending the right knee and hold your right foot ankle with the left hand. Now hug the right shin in towards the chest with the help of your right hand. Ensure the ankle and knee are in one line. Now place your right knee slightly out towards the right side to create room for the right shoulder to fit underneath. Raise your right leg as high as possible and pull it towards the top of your shoulder. Now place the right foot behind the head and rest the right leg over the right shoulder. Now, slowly place your left leg and rest it over the left shoulder. Cross both the ankles and lock both feet behind the neck. Keep both your hands on the ground by the side of your hips and raise your body upwards as much as possible. This completes the asana. Maintain this posture for few seconds, breathe normally and increase the duration gradually.
Benefits: This asana increases stamina, flexibility and elasticity of the body. It eliminates toxins from the body and therapeutic for diabetes patients. It helps in improving digestion and reproductive system. A very good pose for controlling your nervous system.
Warning: People those suffering from sciatica or spinal problem, knee injury and hip injury should not practice this pose.