Urdhva Dhanurasana II is for intermediate pupils
- Stand erect with the feet one foot apart and the palms on the hips.
- Push the pelvic region slightly forward, exhale and curve the trunk back so that the weight of the body is felt on the thighs and the toes.
- Raise the arms above the head and drop the hands on to the floor. Immediately try to straighten the arms at the elbows and rest the palms on the floor. If the elbows are not stretched immediately as the palms touch the floor, one is likely to bang the head.
- After securing the above position stretch the legs and arms straight.
While learning the pose this way it is helpful to use a friend or a wall. Stand about three feet from a wall with your back to it. Curve the back and move the head towards the wall. Raise the arms over the head and rest the palms on the wall. Push the pelvis forward so that the body weight is felt on the thighs and move the palms down the wall until you touch the floor. Use the wall for coming up in a similar manner. After mastering this, only use the wall until you are half-way up. Then learn to do the asana in the middle of the room.
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