Urdhva Dhanurasana (Upward Directed Bow Posture)

Urdhva Dhanurasana

Urdhva Dhanurasana (Ūrdhva Dhanurāsana) = Upward-directed-bow-Posture

Dṛṣṭi: bhrūmadhye = in the middle of the eye brows

From lying position.

Place the feet so that the knees are bent and the soles of the feet are on the floor and hip distance apart.

Then place your hands besides your head so that the elbows are bent upwards and the fingers pointing towards you.

Inhale and push with the hands and feet, strengthen the legs, and lift the body upwards towards the ceiling/sky.

Keep the arms and legs strong throughout. Spread the weight through the body.

Hold for three to five breaths and then exhale release slowly back down.

You can repeat this three to five times.