Yoga posture Urdhva Dhanurasana
Translation: Upward Bow
This is a yoga posture that requires a flexible back and shoulders. It
also requires upper body strength.
Lying on your back bend the knees and take the feet in towards the body.
Place the hands beside the head with the fingers pointed back towards the
body. Raise the body up so that all that remains on the mat is the hands
and the feet.
Move the chest forward if your shoulders are flexible. This will align
the upper body and arms into the perfect bow shape.
Benefits
This yoga posture strengthens the arms, shoulders legs and stretches the
lower back. The hamstrings are strengthened (the biceps femoris,
semitendinosus and the semimembranosus). The gluteal muscles are all
strengthened (gluteus maximus, medius and minimus).
Common Faults
The feet have a tendency to turn out a little. The form does not look
quite as good when this is done but sometimes its a necessity because of a
knee imbalance that can be caused by forces on the knee joint. Letting the
feet turn out slightly may be more balanced on the knees but for good form
try to keep the feet pointing straight.
Weight will naturally fall onto the outside of the feet and hands. Push
down on the inside of the big toes and the inside of the hands then try to
lengthen the inner arms and legs.
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