Urdhva Dhanurasana Upward Bow Pose

Foundations of Posture:

Begin on your back and bend your knees so your feet stand on the ground, close into your buttocks.  Legs are hips width apart and feet are parallel. Starting Posture: Arms bent with finger pointed towards the buttocks. Stage One: Inhale, come to the top of your head so you can draw the head of the arm bones into the sockets - like you are putting a key (your arm) into lock (arm socket).  This will aid you in finding the curve in the upper back. Do not continue if you have any strain on your head or neck - muscles engaged should prevent this but if you feel discomfort release and begin again. Stage Two: Inhale press down into your feet and thighs move up and away from your chest - like Setu Bandhasana. To move from Stage Two in the full posture, all that is left is to squeeze your forearms together as you press your palms (especially the index finger and thumb) down into the ground. Just like all back bends, make sure you are not doing all the bend in your lower back.  Find the length in the spine as well as the lift and this will equal a beautiful arch. To release: Bend your arms and gently lower one vertebrae down at a time like a pearl necklace being set down on a table - one pearl at a time.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.