Safalfa Advisors
Urdhva Dhanurasana
Upward Bow Pose
- Sanskrit
- Urdhva Dhanurasana
- English
- Upward Bow Pose
- Sequence
- Backbends · step 106 of 124
- Held for
- 5 breaths
- Drishti
- Nasagrai, tip of nose
Getting into Urdhva Dhanurasana
Lying on your back, bend your knees with feet flat near your hips, and bring your hands to the floor beside your ears, fingers pointing toward your shoulders. Press evenly through your hands and feet to lift your hips and chest off the floor, straightening your arms and letting your head hang back, until you're in a full backbend arch.
What a teacher would tell you
- Press evenly through hands and feet.
- Straighten the arms.
- Let the head release back.
These are the corrections My Ashtanga speaks aloud while you hold the posture.
The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart