How to Do Urdhva Dhanurasana Ashtanga Yoga Poses

The Urdhava Dhanurasana, otherwise known as the upward bow posture is an Ashtanga Yoga asana that stretches the back, abdomen hips and thighs while strengthening the hands and wrists. It is the Tantric twist to your modern day back bend that refreshes the nervous system while relieving feelings of fear and anxiety.

Things You'll Need

• Yoga mat

Instructions

How to Do the Urdhava Dhanurasana

1. Lie straight and flat on your back, arms by your side.

2. Exhale while bending your knees and moving your feet parallel and in line with your hips; your heels should be touching the outer edges of your buttocks. Simultaneously move your arms up and back, placing your palms down on the floor, on either side of your head.

3. Open your palms and extend your fingers underneath your shoulders, elbows facing upwards.

4. Inhale and press the soles of your feet into the floor while moving your hips upward toward the ceiling. Be sure to contract your butt, thigh and abdominal muscles to fully support your lower back.

5. Maintain the parellel alignment of your feet and legs, inhale and press the palms of your hands down while lifting your shoulders up off your mat.

6. Open your chest and place the top of your head on the mat while arching your upper back. Hold the posture for five to ten breaths and then release.