How to do Urdhva Dhanurasana (Upward Facing Bow or Full Wheel)

Continuing with our peak pose of the week for Heat C - Urdhva Dhanurasana (upward facing bow pose), today we'll be talking about how to get into the pose.

Begin by lying on your back with your knees bent and feet flat on the floor. Heels as close to the sit bones as possible. As we move through this pose, I want you to keep the following quote in mind – “Enjoy the journey, don’t crave the destination”. This pose is not about being focused on the end product (or the look of the pose) but the actions taken to get there. Take a deep inhale through your nose and a deep exhale through your nose. Being mindful to take slow and relaxed breaths while in the pose. Bring your hands next to your ears, palms facing down and fingers pointing toward the feet. Press evenly through the inner and outer edges of the feet. Drawing the outer ankles in and lift the arches up. As you go up, remember to keep your knees hip distance and elbows shoulder distance apart – don’t allow either to splay outward. Press firmly down into all four corners of each foot and both hands as you inhale and begin to lift your hips and chest high enough so you come to rest on the crown of your head. Lift the shoulder blades upward into the chest, widening across the collarbones. Lift the hipbones up towards the front ribs and draw the flesh of the buttocks toward the backs of the knees as you release the inner thighs to the floor. Keep pressing into the floor as you as you push yourself all the way into the pose. Feeling your arms straighten and keeping a slight bend in the knees to not compromise the lower back and shoulder.  Focusing on lengthening the spine from tailbone to the crown of your head and getting longer with each inhale. Draw the shoulders and trapezius muscles away from the neck. Letting the head hang freely and softening the throat. Take one more inhale and on your exhale, slowly and with control lower yourself all the way down to the mat and bring your knees into your chest to release any tension that has built up in the spine. 

Check in tomorrow to learn more about our Heat C peak pose of the week - Urdhva Dhanurasana. 


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