Urdhva Dhanurasana (Therapy)

The name is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning posture or pose.

• Stand on the mat. Position the blocks near the wall so that they are parallel to each other.

• Lie on your back with your knees bent and your feet hip-width apart, close to your buttocks.

• Place your hands on the blocks, with your fingers pointing towards your feet. Ensure your wrists are directly under your shoulders.

• Press your palms firmly into the blocks and spread your fingers wide for stability.

• Keep your feet parallel and hip-width apart.

• Ensure your knees are in line with your hips and feet, avoiding any splaying out or collapsing inward.

• Draw your navel towards your spine to engage your core muscles.

• Press your feet firmly into the mat.

• On an inhale, press firmly into your feet and hands (on the blocks) to lift your hips towards the ceiling.

• Keep your thighs and inner feet parallel as you lift.

• As you lift your hips, straighten your arms, pressing firmly into the blocks to lift your chest.

• Draw your shoulder blades down and together to open your chest and reduce strain on your shoulders.

• Keep your neck neutral, looking towards the floor or slightly forward. Avoid dropping your head back excessively.

• Hold the pose for several breaths, maintaining stability and even weight distribution between your hands and feet.

• Focus on lifting your chest and hips higher with each inhale, while keeping your core engaged.

• To come out of the pose, slowly bend your elbows and lower your head, shoulders, and hips back to the mat.

• Release the pose.

• Place your hands shoulder-width apart

• Keep your wrists directly under your shoulders

• Fully extend your shoulders, pushing them away from your ears

• Engage your core muscles to maintain a neutral spine

• Keep your legs straight and active

• Maintain a neutral neck position

• Feet turned out or too wide apart

• Knees splay out to the sides

• Elbows splay out to the sides

• Shoulder blades not drawing down and into the back

• Dropping the head back too far or tucking the chin

• Avoid in case of back and wrist injuries

• Avoid in case of neck and shoulder problems

• Avoid in case of high blood pressure