EKA PADA URDHVA DHANURASANA

Description

EKA PADA URDHVA DHANURASANA Asana group: complex poses Translation of the name from Sanskrit: • eka — one; • pada — foot; • urdhva — upward; • dhanur — battle bow. 1. Setup Starting position: Urdhva Dhanurasana. Shift the weight onto the right arm and the left leg. As an intermediate stage, take the right heel in the palm of the right hand. Then transfer the weight to the right arm and the left leg, lift the right leg up. The right hand and the right leg are extended: the arm straight, the leg straight. Push the pelvis upward. Breathe evenly. Hold for several breaths, lower the right leg down and repeat on the other side. 2. Simplified and advanced variations Simplified variations: • perform from a reverse table (with the palms and feet on the mat), lifting one leg; • raise the leg only slightly. Advanced variations: • catch the raised foot with the hand; • from the pose lean into the hand of the raised foot. 3. Injury prevention Preliminary practice of Urdhva Dhanurasana is required. Load on the supporting arm and leg is even. Do not let the pelvis sag. If the wrists or shoulders bother you, practice with a reduced amplitude.