Yoga Basic Pose: Upward Bow Pose

Have you seen rainbow before? If you have, can you imagine how the end result of upward bow pose is? Furthermore, do you what benefits you will derive by exercising upward bow pose?

Through this yoga channel, we have written so many articles about how to perform yoga basic poses (yoga asanas), such as lotus pose, mountain pose, table pose, downward dog pose and many more.

As time goes by, the asanas are getting garder to perform, i.e., handstand pose (also known as Adho Mukha Vriksasana). Therefore, you better ask for assistance from yoga expertise to ensure your development in practicing yoga asanas as well as reducing the possibilities of injuries.

During your exercise, you may also ask your family member or your friends to join so that you will have more fun and happiness by practicing yoga together.

Hopefully, the information given in this article on yoga basic pose would be beneficial for your body and mind development.

Have a great yoga exercise!

Yoga Basic Pose – Upward Bow Pose (also known as The Wheel, Backbend, or Urdva Dhanurasana)

The steps to exercise upward bow pose are as follows:
Yoga Basic Pose: Upward Bow Pose

  • Spread a blanket or yoga mat on the floor
  • Lie yourself on the mat/blanket
  • Bend your knees
  • Set your feet on the mat/blanket. Be sure to make your heels as close as possible to your sitting bones
  • Bend the elbows and spread your palms on the mat/blanket next to your head
  • Make your fingers pointing to your shoulders
  • Push your tailbone up to your pubis
  • Firm your buttocks and lift it off the mat/blanket. Remember to keep both thighs and inner feet parallel
  • Press your inner hands to the mat/blanket and the shoulders against your back
  • Lift them up to the top of your head. Be sure to keep your arms parallel
  • Lift your head off the mat/blanket
  • Turn your upper thighs inward a little
  • Make your hip points narrow and lengthen your tailbone to the backs of your knees
  • Turn your upper arms outward. Be sure to keep your weight on the basis of your index fingers
  • Spread your shoulder blades across your back
  • Lift your head a little to look down the mat/blanket

Benefits of Upward Bow Pose

  • Opens your chest
  • Opens your shoulders
  • Aids respiration
  • Improves your energy
  • Stretches your lungs
  • Strengthens your arms and wrists
  • Makes your abdomen and spine stronger
  • Makes your back flexible
  • Builds up your legs and buttocks
  • Stimulates you pituitary and thyroid
  • Therapeutic for back pain, osteoporosis, infertility and asthma

What Upward Bow Pose Looks Like

  • A wheel
  • A rainbow
  • A half circle
  • A tunnel

In the next article, we will write about other yoga basic pose – seated forward bend pose.

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