How to Do Urdhva Dhanurasana (Wheel Pose)
Urdhva Dhanurasana, also known as the Upward Bow Pose or Wheel Pose, is an advanced yoga posture that improves flexibility, strengthens the spine, and enhances overall body balance.
Steps to Perform Urdhva Dhanurasana
- Lie on your back with your legs placed about one foot apart, parallel to the hips.
- Slowly, while inhaling, raise both hands upward and place them beside your head.
- Gradually lift your body upward from the waist by balancing on your hands and feet.
- Keep both elbows and knees lifted and slightly curved inward.
- Maintain proper balance and form a half-circle shape with your body, keeping your hands and feet firmly on the floor.
- Focus your gaze on a single point behind you to improve balance and stability.
- Exhale and slowly return to the starting position, keeping your movements controlled.
- Relax your spine, neck, and waist.
- Place your hands beside your body and rest.
- Ensure that the posture is performed smoothly without jerks to avoid injury.
- In the initial stage, practice Ardha Chakrasana or the lying-down variation.
- Repeat 2-3 times and hold the posture for 5-6 breaths.
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