URDHVA DHANURASANA

Description

URDHVA DHANURASANA Asana group: backbends Translation of the name from Sanskrit: • urdhva — upward; • dhanur — battle bow. 1. Setup Starting position: lie on the back. Bring the palms under the shoulders, the feet under the pelvis. With an inhale straighten the arms and legs, lift the pelvis, and the chest upward. Try to transfer the weight to the arms so that they are perpendicular to the mat. Relax the neck, take the shoulders away from the ears, the feet parallel. Breathe evenly. Hold for a few breaths, then bend the elbows and knees and lower the body carefully onto the mat. 2. Simplified and advanced variations Simplified variations: • perform Setu Bandha Sarvangasana (bridge) with the palms on the mat; • use blocks under the palms. Advanced variations: • lift first the palms from the mat, then the feet from the mat; • from the pose walk the feet to the hands. 3. Injury prevention Stretch gradually; the neck is unloaded. The palms and feet should be at a comfortable distance; do not put the load on the head. The elbows point forward. If there is discomfort in the shoulders or wrists, practice with support or skip.