Sanskrit: Urdhva Dhanurasana
OORD-vah dhah-noor-AH-sah-nah
Benefits
Stretches spine and chest, strengthens legs and arms
Stimulates respiratory, digestive and cardiovascular systems
Gives vitality and energy
Standard Cues
Lie on your back with your feet flat on the floor, knees bent. Bring your feet hip distance wide. Reach your arms up with an inhale.
Place your palms next to your head, fingers pointing toward your shoulders. Keep your forearms parallel.
Press your hands and feet into the floor with an exhale and very gently rest on the top of your head. Pause.
Straighten your arms and legs on your next exhalation. Press your chest forward. Let your head hang. Hold the pose and breathe normally.
Carefully lower your head and then whole body to the floor with an exhale.
Modification
Rise onto your head only and stay here for one breath
Short Cues and options
Broaden shoulder blades
Avoid compressing low back
Feet parallel, hip-width apart
Keep arms parallel
Precautionary Warnings
This Asana should only be learned from a Yoga teacher. Avoid this pose if you have a back injury, heart problems or high or low blood pressure.