Urdhva Dhanurasana
- Urdhva: Upward
- Dhanu: Bow
- Asana: Pose
Vinyasa of the Pose
From vinyasa, jump through and lay down.
Exhaling, bend your legs so your heels and hips are close. Lift your pelvis slightly off the ground, and anteriorly rotate it for a mild beginning to spinal extension.
Maintaining this gentle backbend, place your hands by your ears.
Inhale, press into your hands to lift up. Make your arms and legs as strong as you can, reaching your knees and heart in opposite directions.
After five breaths, touch the crown of the head down to the ground as you exhale fully. Walk your hands towards your feet.
Inhale, lift back up into Urdhva Dhanurasana.
After five breaths, touch the crown of the head down to the ground as you exhale fully. Walk your hands towards your feet.
Inhale, lift back up into Urdhva Dhanurasana.
After five breaths, exhale and stand upright.
Sit down with no intervening vinyasa, and fold forward as in Paschimottanasana for 10 breaths.
Lift up and take vinyasa.