Beginners can do the first stages.

The variations are for more advanced students.

1st stages:

Upper back supported on the edge of the chair, with arm variations.

VARIATIONS

Head on the floor - with arm variations.

Full viparita dandasana

Full urdhva Dhanurasana, transition back onto the chair.

Beginners can do the following:

Fully extended viparita dandasana - both legs off the floor, use the arms to maintain.

Seated twist - buttocks well back into the centre of the room.