URDHVA DHANURASANA VARIATION

Description

URDHVA DHANURASANA VARIATION Asana group: backbends (wheel, advanced) Translation of the name from Sanskrit: • urdhva — upward; dhanu — bow; asana — pose. 1. Setup Starting position: lie on the back. Bend the knees with the feet on the floor, place the palms under the shoulders pointing the fingers toward the feet. On an exhale press the pelvis up and straighten the arms and legs into an arch. The crown touches the floor, gaze back between the palms. Keep the heels and palms firmly grounded. 2. Simplified and advanced variations Simplified variations: • rise up from a seated position; • practice with support under the lower back. Advanced variations: • lift one leg (eka pada variation); • add gentle rocking through the arch. 3. Injury prevention Warm up the spine thoroughly first. Do not jerk into the lower back. Avoid without experience if you have high blood pressure, herniated discs or glaucoma.