Urdhva Dhanurasana –
yoga pose , energizing the whole body, strengthens the arms, legs, abdomen and spine.
Since childhood we have known the wheel pose as a “bridge”.
Technique
Step 1:
Lie on the floor. Bend your knees and place your feet on the floor, moving your heels as close as possible to your buttocks.
Bend your elbows and place your palms on the floor next to your head, fingers pointing towards your shoulders. Forearms are relatively perpendicular to the floor.
Step 2:
On the exhale, actively pressing your feet into the floor, push your tailbone towards your pubic bone and lift your buttocks off the floor. Keep your thighs and shins parallel – do not spread your knees to the sides. Take 2 or 3 breaths.
Step 3:
Press your palms firmly to the floor, bend your back and lift onto your head. Keep your arms parallel. Take 2 or 3 breaths.
Step 4:
Press your legs and arms even harder to the floor, and on the exhale lift your head off the floor and straighten your arms. Pull the upper thighs slightly inwards. Lengthen your tailbone and lift your pubic bone towards your navel.
Step 5:
Stretch the outer part of your arms upwards, but keep the weight on the bases of your index fingers. Spread your shoulder blades and allow your head to hang freely, or slightly pull your head towards your legs and look down.
Step 6:
Stay in the pose for 10 seconds or more, breathe and do not hold your breath. Lower yourself to your head, bending your elbows for short breaks. Repeat entering the asana 3 times.
Exiting the Pose
On the exhale, gently lower yourself first to your head, place your shoulders on the floor and straighten your legs. To compensate after the backbend, perform Pashchimottanasana .
Asana Adjustment / Control Points
- stretch towards the ceiling not by squeezing your buttocks, but by stretching your spine and tailbone upwards;
- after entering the asana, relax your back and abdomen;
- do not strain your neck, your head should hang freely down.
Benefits
- stretches the chest and increases lung capacity;
- strengthens arms and wrists, legs, buttocks, abdomen and spine;
- stimulates the thyroid gland;
- helps to cure asthma, infertility and osteoporosis;
- increases energy in the body and counteracts depression.
Contraindications
- back injury;
- carpal tunnel syndrome;
- diarrhea;
- high or low blood pressure;
- cardiovascular diseases.
Preparatory Yoga Exercises
- Virasana;
- Setu Bandha Sarvangasana ;
- Urdhva Mukha Shvanasana .
Advanced Practice
Entering the asana, lift your heels off the floor and push your tailbone towards the ceiling. Step your hands a little closer to your feet. Your legs should be strong, press your feet firmly to the floor so that you could theoretically exit the pose by lifting your arms. This will also increase the depth of the backbend.
Variations
- Simplified Version During the entry into this asana, the knees and legs may spread apart, which will lead to pinching in the lower back. To avoid this, beginners are advised to use a strap loop, which is placed around the thighs, just above the knees. In this case, the hips will be held parallel to each other.
- Complicated Version - Eka Pada Urdhva Dhanurasana Perform Urdhva Dhanurasana. Shift your weight to your left leg and, exhaling, bend your right knee and pull your leg towards your body. Then inhale and extend your leg at a 45-degree angle to the floor. Hold the pose for 5 to 10 seconds, exhale, bend your knee and return your leg to the floor. Repeat the asana, raising your left leg, for the same amount of time. daYoga.ru - First Online Yoga School }
