Urdhva Dhanurasana: Upward Facing Bow Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Urdhva dhanurasana (OORD-vah don-your-AHS-ah-nah) is a deep backbend that can cultivate flexibility, strength, and patience.
Philosophy + Origin
Urdhva dhanurasana is thought to increase the vital life force in the body, specifically around the heart. When practiced regularly and with dedication, even if the “full” pose is never achieved, upward facing bow pose can awaken courage, compassion, and radiance in the mind and spirit.
ADJUSTMENTS/MODIFICATIONS:
- Blocks on the wall: Place two blocks against a wall, about shoulder distance apart. Place your hands on the blocks as you move into urdhva dhanurasana to help elevate your upper body and better engage your shoulder blades.
- Strap: Use a strap around your upper arms to prevent the elbows from splaying as you press upward.
- Block: Place a block between your thighs to keep your lower body engaged.
- One-legged: Try out eka pada urdhva dhanurasana by lifting up one leg at a time.
STEP-BY-STEP:
- Lie on your your back with your knees bent, feet on the floor, like you’re moving toward bridge pose.
- Place your palms on the ground beside your ears, fingertips facing your shoulders.
- Press into your feet, especially the big toe ball mound.
- Exhale to lift your tailbone and hips off the floor. Squeeze your thighs toward each other so your knees point straight ahead.
- Press into your hands to bring the crown of your head to the ground. Pause here for a breath.
- Draw your shoulder blades down your back while keeping elbows in line with shoulders. Press into your feet and hands equally.
- Exhale to straighten your arms and lift your head off the floor.
- Squeeze your inner thighs toward each other and down toward your mat (internal rotation). Lengthen your tailbone toward the back of your knees.
- Drop your head all the way back if comfortable.
- Hold the pose for up to a minute with a steady, long breath. Lower down and rest, option to repeat.
PREPARATORY POSES:
- Bridge pose | Setu bandha sarvangasana
- Camel pose | Ustrasana
- Upward facing dog | Urdhva mukha svanasana
SEQUENTIAL POSES:
- One-legged upward-facing bow | Eka pada urdhva dhanurasana
- Natarajasana | Dancer’s pose
COUNTER POSES:
- Head to knee pose | Janu sirsasana
- Knees to chest pose | Apanasana
- Savasana
SANSKRIT:
- Urdhva = upward
- Dhanu = bow
- Asana = pose
BENEFITS:
- Expands chest, lungs, and shoulders.
- Stretches hip flexors, muscles of the abdomen, and wrists.
- Strengthens glutes, hamstrings, and lower back muscles.
- Thought to increase vitality.
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Agnistambhasana: Firelog Pose
ADJUSTMENTSÂ Â | Â Â BENEFITS Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Agnistambhasana (AG-nee-stahm-BAHS-ah-nah) is sometimes referred to as double pigeon pose because the legs take a similar shape as they do in pigeon pose. Firelog pose creates a deep stretch in the outer hips and space in the low back.
Philosophy + Origin
Fire (agni) is a transformative element. Agnistambhasana can be very uncomfortable as many people carry deep tension in their hips. See if you can feel the fire building in your hips and with your breath as you hold this pose.
ADJUSTMENTS/MODIFICATIONS:
- Sit on a folded blanket or block to create more space for your hips.
- Place your top leg in front of your bottom leg (rather than on top of it) to ease pressure on the knees.
- Use a block under your top ankle to release pressure on your bottom leg.
- Use a block under your top knee to help the hip relax and to relieve discomfort in the knee.
