(OORD-vah don-your-AHS-anna) 

Urdhva= upward 

Dhanu= bow

IN      Lie on the floor. Bend knees and bring heels close to tush. Place hands on floor beside head, with fingers pointing toward shoulders. Press feet into floor, exhale and lift hips into bridge pose. Take 2-3 breaths. Press hands into floor and lift shoulders, bring the crown of the head to the floor. Don’t allow the elbows to splay. Take 2-3 breaths. Press hands and feet into floor. Exhale, straighten arms.

HOLD     Turn upper thighs in and firm outer thighs. Narrow hip points and tuck tail. Turn upper arms out. Widen shoulder blades across the back, let head hang or look down to the floor. Stay 5-10 seconds, breathing evenly.

OUT      Bend arms and bring back of head to the floor. Lift onto toes, tuck tailbone strongly and roll down one vertebrae at a time. After tailbone touches the floor, pull knees into chest, giving them a strong hug. 


Please note: In the photo above, the hands should, ideally, be positioned directly under the shoulders.

Benefits
  • Stretches the chest and lungs. Strengthens the arms, wrists, legs, tush, abdomen and spine.
  • Stimulates the thyroid and the pituitary glands.
  • Increase energy and counteracts depression.
  • Therapeutic for asthma, back pain, infertility, and osteoporosis


  • Cautions
  • Back injury
  • Carpal Tunnel Syndrome
  • Diarrhea
  • Headache
  • Heart problems
  • High or low blood pressure


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