How to Perform the Urdhva Dhanurasana Yoga Posture.
Need an energy boost? Urdhva Dhanurasana can help you and strengthen your Arms, legs, Abdomen and Spine.
Learn how to perform the advanced Urdhva Dhanurasana yoga posture, also known as Upward Bow or Wheel Pose.
This backbend pose strengthens the arms, shoulders and back, opens the chest and energizes the body. Practice with proper guidance for best results.
Step 1
Lie supine on the floor. Bend your knees and place your feet on the floor, heels as close to the sitting bones as possible.
Bend your elbows and lay your palms flat on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.
Step 2
Actively press your inner feet into the floor, exhale and push your tailbone toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor.
Keep your inner thighs and feet parallel. Take 2 or 3 breaths. Next, press the inner hands firmly on the floor and the shoulder blades against the back and lift them over the crown of your head. Keep arms parallel. Take 2 or 3 breaths.
Step 3
Press your feet and hands on the floor, tailbone and shoulder blades against your back and, as you exhale, lift your head off the floor and straighten your arms.
Slightly turn the upper thighs inwards and firm the outer thighs.
Narrow the points of the hips and lengthen the tailbone towards the back of the knees, lifting the pubis towards the navel.
Step 4
Rotate the upper arms outward while keeping the weight on the base of the index finger.
Spread the shoulder blades over the back and let the head hang down, or lift it slightly to look down at the floor.
Step 5
Stay in the pose for 5 to 10 seconds or more, breathing easily. Repeat 3 to 10 times.
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