November Pose of the Month ~ Urdhva Dhanurasana ~ Upward Facing Bow

Yoga_6 assisting in prep for Urdhva Dhanurasana

Urdhva Dhanurasana ~ Upward facing bow

  • Lie on back, feet on the mat, knees up
  • Knees and feet in line with the hips
  • Press feet into floor, lift bottom up, curl tailbone under to create space in lower back
  • Lift up one vertebrae at a time
  • Flip hands back on either side of the head, fingers and toes pointed same direction
  • Gently press up with arms and lifting hips towards the sky
  • Let the chest lungs and heart open
  • Breathe deeply for 5 breaths
  • Tuck chin and slowly lower down one vertebrae at a time
  • When complete drop knees side to side then bring knees into chest
  • Rest

 

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