Yoga pose
Urdhva Dhanurasana
Upward Bow Pose
About Urdhva Dhanurasana
Urdhva Dhanurasana, or Upward Bow Pose, is a deep backbending pose in Iyengar yoga that opens the chest and strengthens the spine. It promotes flexibility and vitality.
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Open Urdhva Dhanurasana in Asana Atlas ↗Benefits
Mind: Enhances focus and mindfulness through backbending and breath. Spirit: Promotes vitality and emotional openness. Body: Stretches chest, shoulders, and hip flexors…
Continue with full benefits in Asana Atlas →Instructions
1. Lie on the back, knees bent, feet hip-width apart, heels close to glutes. 2. Place hands by ears, fingers pointing toward shoulders. 3. Inhale, press into hands and feet, lifting hips and chest off the mat…
Continue with full instructions in Asana Atlas →Avoid with back, wrist, or shoulder injuries. Modify with blocks under hands or a partial lift. Do not force the backbend to prevent strain.
See full precautions & modifications in Asana Atlas →ASANA ATLAS
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