Technique of execution:

Urdhva Dhanurasana

  1. Lie on your back.
  2. Bend your knees and put your feet on the floor, bringing your heels as close as possible to the pelvis.
  3. Bend your arms at the elbows and place your hands on the floor on both sides of the head so that your fingers are pointed toward the shoulders.
  4. Move the forearm to a position perpendicular to the floor.
  5. Actively press the inner edges of the feet to the floor.
  6. On exhalation, pull the coccyx inward to the pubis, pull the buttocks together (but do not strain them at the same time) and tear the pelvis off the floor.
  7. Hold the hips and feet parallel to each other.
  8. Hold in this position for 2-3 breaths.
  9. As it should, press the inner edges of the palms to the floor and draw in the blades.
  10. Raise the back of the head and lower the crown to the floor.
  11. Keep your hands parallel to each other.
  12. Hold in this position for 2-3 breaths.
  13. Press to the floor of the palm and foot, pull in the coccyx and the scapula.
  14. On exhalation tear off the crown from the floor and straighten your arms in the elbows.
  15. Slightly wrap the upper parts of the thighs inwards, and pull their outer parts together.
  16. Also pull together the iliac bones.
  17. Extend the coccyx to the back of the knees, and pull the pubic bone to the navel.
  18. Unroll the upper parts of the arms outward, keeping weight on the base of the index fingers.
  19. Expand the shoulder blades. Fully release the head down.
  20. Stay in the pose for 5-10 seconds, breathe smoothly and calmly.
  21. Repeat the asana 3-10 times.


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