Upward Bow Pose, or Urdhva Dhanurasana, is an advanced pose that builds strength and increases energy. Two Sanskrit words compose the meaning of urdhva Dhanurasana: urdhva, which means "upward," and dhanu, which means "bow."
About Upward Bow Pose
This powerful asana:
- Strengthens the core of the body and clears the lungs
- Invigorates the thyroid and brain function
- Alleviates problems with depression, asthma, and back pain
If you have a back condition, carpel tunnel, or trouble with your blood pressure, do not perform Upward Bow Pose.
Step into the Pose
To Perform Upward Bow Pose
- Lie in Corpse Pose, then bend your knees, feet flat on the floor.
- Bring your heels back to meet your buttocks.
- Curve your arms behind your head, fingers aimed at the shoulders.
- Inhale, and then, on the exhale, stretch up, lifting the tailbone off the floor a few inches.
- Continue lifting the body gradually, a motion at a time, until legs and arms are fully extended.
- Head hanging between the shoulder, hold the pose for 5 seconds.
- Release a motion at a time, the same way you went up.
For more instructions on Upward Bow Pose, visit Yoga Journal.
It's best to first perform this pose under the direction of a yoga instructor. Build form by using a strap to keep thighs together and a block at the base of the feet to provide support.
Once upright, draw a single leg into the chest, hold, then extend that leg out and hold. Repeat with other leg.