Full Wheel Yoga Pose

Full Wheel Yoga Pose

Urdhva Dhanurasana

This is the most joyful ofYoga Poses, releasing held energy as it blows open the lungs and heartI It’s great to practice during the darker months of winter, because it relieves the blues and lifts the spirit. This Yoga Pose keeps the ego in check, requiring you to be aware of and honor your limitations while maintaining proper alignment.

QUALFTY Energizing EFFECT Flexibility, heat, lifted spirit, strength PROPS None GAZE Forward

1 Lie down on your back and bend your knees with your feet hip-distance apart and your heels close your buttocks. Place your arms by your sides. Widen your heels and draw your toes in slightly. This widens the sacrum and narrows the hip points to protect your lower back from injury.

2 Reach your arms straight up and bend your elbows to plant the palms of your hands on the ground ( either side of your head. Place your fingers under the tips of your shoulders and point your elbows straight up.

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3 Exhale to root down into your feet and hands, and rise up to the crown of your head, drawing your elbows in and keeping them in line with your shoulders. Breathe in and draw your knees directly over your ankles. Exhale to press down equally into your hands and feet to straighten your arms and legs.

4 Keep drawing your knees and elbows in, and feel free to walk your feet toward your hands until y( feel equal weight on your hands and feet.

5 Drop your gaze back to the ground between your hands, and stay here for up to 5 breaths. Release down by first drawing your chin into your chest to lengthen the back of your neck, and then slowly placing the back of your head on the ground, followed by your upper back, middle back, and lower back.

6 Place one hand on your belly and the other on your heart, and feel the energy pulsing through your body. Avoid drawing your knees straight into your chest as a counter Yoga Pose because it’s too extreme, especially if you plan on repeating the Yoga Pose.

7 Repeat one or two more times, before slowly swinging your knees from side to side to neutralize and massage your spine.

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