How to Do the Urdhva Dhanurasana Drop Back Yoga Pose

The Urdhva Dhanurasana Drop Back, otherwise known as the upward bow posture drop back, is an Ashtanga Yoga asana which is said to refresh your entire body while reducing feelings of fear and increasing self confidence. In short, it is your basic standing backbend but when combined with the breathing and philosophical elements of Ashtanga Yoga, it becomes the Urdhva Dhanurasana.

Things You'll Need

• Yoga mat

Instructions

1. Stand upright with feet slightly wider than hip width apart in a parallel position. Inhale while placing your hands on the back of your pelvis; simultaneously open your chest and look straight ahead.

2. Exhale and move your tailbone in and down, pressing your sacrum forward; your pelvis should be positioned over your toes. Use your hands to push your pelvis forward while lengthening through your abdomen and lifting up and out from your lower back. Still exhaling, roll your shoulders back and stretch your spine up while curving through your upper back.

3. Continue to exhale and begin arching back, pressing your sacrum and pelvis forward as you release your head and bring your shoulders and chest backwards. Extend your arms back, lowering your palms to the back of your legs and continue to arch through your spine while releasing your head back.

4. Continue to exhale and release your your hands from your legs; rotate your arms over your head and bring your palms together. Continue to bring your head back to arch more deeply and look at the floor behind your heels.

5. 

   Finish your exhale while maintaining the arch in your thighs, chest and abdomen; slowly drop your fingers then palms down on the floor. Make sure to stretch your arms straight to prevent your head from hitting the floor.

6. Inhale and sway your weight onto your feet, then back to your palms. Push off with your palms, lead up with your pelvis, then your hips to stand vertically. Take your palms together in front of your chest and then place them on your hips. You have just completed the Urdhva Dhanurasana Drop Back.

Tips & Warnings

• The backward drop should first be learned with someone who will be able to support and guide you through the sequence to avoid injury.