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Vinyasa Flow Yoga photo of Upward Bow Posture / Urdhva Dhanurasana pose

Upward Bow Posture

Sanskrit: Urdhva Dhanurasana
Pose Type:
Benefits: abdomen, ankles, arches, arms, buttocks, chest, foot, heart, intestines, kidneys, knees, legs, lungs, shoulders, spine, thighs, wrists.

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  1. Enter from lying on back
  2. Bend your knees and step feet up and on the floor hips width apart
  3. Knees are above the ankles
  4. Ground hands above shoulders and as far apart as your shoulders (fingers point the same direction as toes)
  5. Press hands and feet into the floor to lift the center of your body upward
Note: Do not stay up so long that you can't lower down safely. To exit, tuck chin as you exhale and set shoulders back down where they were.