Xxxiii Urdhva Dhanurasana Upward Bow Posture

Urdhva=upward dhanur=bow

1. Exhale, bending knees bring feet in towards buttocks, feet firmly planted and parallel. Place palms onto floor by ears, fingers pointing towards feet.

2. Inhale, press up lifting pelvis and straightening arms and legs. Head hanging, neck long. Breathe! Mulabandha is key here.

Drishti: 3rd eye.

Hold for 5-8 breaths.

Modified: start with modified Setu Bandhasana as above and slowly progress to back bend by placing crown of head on floor first. Eventually work your way up to back bends after a few weeks.

3. Exhale, come down, shoulders to floor, then roll spine down to floor. Repeat 3X, resting for a couple of breaths between back bends.

back bending

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