Urdhva means upwards. Dhanu means a bow. In Urdhva Dhanurasana I the body is arched back and supported on the palms and soles.

Urdhva Dhanurasana 1

Technique (This is for beginners)

  1. Lie flat on the back on the floor.
  2. Bend and raise the elbows over the head, and place the palms under the shoulders. The distance between the palms should not be wider than the shoulders and the fingers should point towards the feet.
  3. Bend and raise the knees, then bring the feet nearer until they touch the hips.
  4. Exhale, raise the trunk and rest the crown of the head on the floor. Take two breaths.
  5. Now exhale, lift the trunk and head and arch the back so that its weight is taken on the palms and the soles.
  6. Stretch the arms from the shoulders until the elbows are straightened, at the same time pulling the thigh muscles up.
  7. To get a better stretch, exhale and pull the thigh muscles still higher by lifting the heels off the floor. Extend the chest, stretch up the sacral region of the spine until the abdomen is taut as a drum and then lower the heels to the floor, maintaining the stretch of the spine.
  8. Remain in this position from half a minute to a minute, with normal breathing.
  9. With an exhalation, lower the body to the floor by bending the knees and elbows.
This article is presented to you by Abhyasa Yoga, Hyderabad.
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