How to Do Upward Facing Bow Pose

One of the more challenging poses in yoga is Urdhva Dhanurasana, or Upward Facing Bow Pose. It requires great upper body and leg strength, as well as flexibility in the upper back muscles and hamstrings, shoulder and hip joints. As a deep backbend, it is important to do the preparation work in smaller back bending poses to safely create extension--length along the spine. The common error is to simply bend in the neck and lower back and create compression, a prelude to injury. Work gradually to come into this advanced backbend, perhaps over years of regular practice.

Things You'll Need

• yoga mat, 2 yoga blocks

Instructions

1. Stand with feet apart, hip's width, draping a yoga strap over your right shoulder. Lift your right arm, extending it straight in front of you, bending the right elbow and bringing the hand onto the upper back. Grasp the top end of the strap with the right hand and bring your left hand around the back to grasp the bottom end. Tug the bottom end down. Remain for 5 to 8 breaths. Repeat second side.

2. Lie on your back on your mat, knees bent, feet flat and hip's width distance apart. Use Setu Bandhasana, or Bridge Pose to create flexibility in the upper back, hamstrings (muscles at the back of the thighs), as well as the shoulder and hip joints. Lift the hips and extend the arms overhead until the back of your hands are on the floor. Press into the feet and extend the tailbone away from your low back to lengthen the lower back. Slide the shoulder blades down towards the waist. Remain for 5 to 8 breaths. Rest. Repeat 2 to 3 times.

3. Repeat Bridge Pose and now bring the arms underneath you and interlace your fingers lightly, drawing the knuckles of the hands towards your heels. Roll the flesh of the upper shoulder heads underneath, so you are not flattening the back of the neck into the floor. Remain for 5 to 8 breaths. Rest. Repeat 2 to 3 times.

4. Place a yoga block between the inner thighs and repeat Bridge Pose. Highlight the inner thighs and draw them downward. This prevents splaying the knees apart. Rest. Repeat 2 to 3 times.

5. Move your mat to the wall and place 2 yoga blocks at an angle at the wall. The blocks are leaning against the wall to form small ramps. Place them apart just wider than shoulder's width. Lie back on your mat, feet facing away from the wall and your head close to, but not touching, the wall. Bend the knees and place the feet flat, hips-width distance apart. Lift the arms overhead, bending the elbows, place your hands on the blocks.

6. Going slowly, press into the feet as you lift the hips and body and pressing your palms into the blocks, come to the top of your head onto the mat. You are facing the wall and your elbows are very close to the wall. Pressing evenly into your feet and hands, lift your head off of the floor by lifting the body up into Upward Facing Bow.

7. Work the legs by drawing the inner thighs downward as you did earlier with the block. Press the hands down and draw the elbows towards each other. Remain for 5 breaths. To exit, slowly bring your chin towards your chest and lower your shoulder blades to the floor and then your hips. Rest by hugging the legs to the chest, bending the knees and rolling left to right to massage the lower back. Rest.

Tips & Warnings

• Do not do this pose if you have neck, low back, shoulder joint or hip joint injuries. Do not practice if you are pregnant.