BackbendsBeginner
Upward Bow I
Urdhva Dhanurasana I
Upward Bow lifts the body on hands and feet, fusing leg drive and arm strength to arc the spine into a spacious, uplifting backbend.
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How to Perform
- 1
Lie supine, bend the knees, and set the feet hip-width close to the sitting bones.
- 2
Bend the elbows to plant the palms beside the ears with fingers pointing toward the shoulders.
- 3
Press through hands and feet to lift the hips, pausing with the crown of the head lightly on the floor to align elbows.
- 4
On an exhale, straighten the arms and legs, drawing thighs toward midline as the chest climbs away from the wrists.
- 5
Maintain smooth breathing, then lower by bending elbows and knees, rolling the spine down from upper back to sacrum.
Benefits
- Expands lungs and rib cage to increase respiratory stamina.
- Strengthens arms, legs, and entire posterior chain for resilient support.
- Invigorates the nervous system, countering lethargy and low mood.
Alignment Cues
- Knees stay tracking over ankles rather than splaying.
- Hands remain shoulder-width with fingers pointing to the heels.
- Lengthen the tailbone toward the knees to avoid lumbar compression.
- Distribute weight evenly through palms and feet.
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled hypertension or heart disease
- • Recent wrist, shoulder, or spinal surgery
- • Chronic lumbar disc pathology
Recommended Props
BlocksStrapBolster
Tags
AdvancedBackbendsLegsShouldersSpinal ExtensionSpineUrdhva Dhanurasana Seriesasana