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‘urdhva’ means ‘upward’, ‘dhanura’ means ‘bow’, ‘asana’ means ‘pose’; also called wheel
The comfort of the legs and the arms gives support for the back as it is raised up.
The entire body gets its stretch in this pose so the muscles that are given maximum stretch and are toned are the shoulders, arms, wrists, legs, chest, entire spine and the muscles around, cervical and neck, facial muscles, abdominal muscles, and thighs.
The entire body weight is balanced on the wrists and feet, but the art of balancing the weight evenly comes with repeated practice and with awareness of the breath.
Throat Chakra
(Vishuddha Chakra)
Self-Expressive Identity, Communication, And Integrity.
Heart Chakra
(Anahata Chakra)
Social identity, love, and relationship.
1. Lie down on your back, bend the elbows, and take the arms over the head. Place the hands under the shoulders, fingers spread and pointing toward the feet. Bend the legs and place the feet close to the buttocks, a hip distance apart.
2. With an exhalation raise the chest and hips, take the head back, and place the crown of the head on the floor. Check that the hands are in line. Lift the shoulders and sacrum.
3. Press the hands and feet into the floor and raise the head and trunk. Straighten the arms and stretch the legs up.
4. Raise the heels and walk the feet in. Bring the chest and upper arms forward. Lift the hips and buttocks. Raise the sacrum, and lumbar and move them away from the waist. Pull up the thigh muscles.
5. Stay here for 5-10 breaths.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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