Urdhva Dhanurasana II
ऊर्ध्व धनुरासन II
Target Muscles
Benefits (6)
- + Strengthens arms, wrists, legs, buttocks, abdomen, and spine
- + Stretches the chest, lungs, and shoulders
- + Increases energy and counteracts depression
- + Stimulates the thyroid and pituitary glands
- + Improves flexibility of the spine and hip flexors
- + Prepares the body for deeper backbends
Avoid If (6)
- - Severe back, neck, or wrist injuries
- - High or low blood pressure
- - Heart problems
- - Carpal tunnel syndrome
- - Headache or migraine
- - Pregnancy
About
Urdhva Dhanurasana II, or Upward Bow Pose II, is an advanced and powerful backbend that strengthens the entire body while providing an intense stretch to the chest, abdomen, and hip flexors. This 'II' variation emphasizes straightening the arms and legs for a deeper expression.
Step-by-Step Instructions
1. Lie on your back with knees bent and feet flat on the floor, hip-width apart and parallel, close to your buttocks.
2. Place your hands beside your ears with fingers pointing towards your shoulders, palms flat on the floor.
3. Inhale and press into your feet and hands, lifting your hips off the floor. Lift your head off the floor and gently rest the crown of your head on the mat.
4. Inhale again and press firmly through your hands and feet to lift your torso completely off the floor, straightening your arms fully. Draw your elbows in towards each other.
5. Lift your head entirely off the floor, allowing the neck to be long and relaxed. Gaze towards your hands.
6. Actively work to straighten your legs, lifting your heels and drawing your inner thighs towards each other. This is the 'II' progression, focusing on full extension.
7. Draw your shoulders back and push your chest towards your feet, keeping your arms straight and active.
8. Lift your hips high, lengthening the spine, and internally rotate your thighs to broaden the sacrum.
9. Hold the pose for 15-30 seconds, maintaining a steady and powerful breath.
10. Exhale, slowly lower your back to the floor, tucking your chin first, then upper back, middle back, and finally the hips.
11. Draw your knees to your chest and rest your back.