Asana Of The Week

Urdva Dhanurasana 

Urdva Dhanurasana,  or wheel to me and you, is a fantastic Yoga posture with a huge list of benefits if practiced safely and correctly.

Benefits

Strengthens and tones the arms, abs, back legs and buttocks like a DREAM

Lengthens & Strengthens the spine

Opens the chest and shoulders, great for when you're stuck in an office chair all day or have a tendency of slouching

Fantastic for circulation and increasing lung capacity

Sound like something you fancy trying?

Hop on your mat and I will take you through the posture step by step :)

1. Lie on your back, feet flat on the floor as close to your buttocks as possible. Your feet should be about hip distance apart.

2. Bring your hands up by the side of your ears, palms pressed flat to the ground, finger spread wide and pointing to the shoulders 

3. Pressing the weight into the feet, on a Exhale slowly start to lift the buttocks using the strength in your legs

** if this is enough for you and you are still working on preparation for wheel, then at this point interlace hands behind back and work on lifting the hips higher with each exhalation. Work on remaining in this posture for up to 3 minutes**

4. Straighten the arms spreading the fingers wide to distribute your weight evenly. Keeping your neck relaxed, gently send your gaze towards your heels

Work on slowly straightening the legs further with each Exhale or remain where you are for up to 3 minutes

**IMPORTANT! ** 

Don't forget to breath, nice long breaths in and out through the nose.

Enjoy :)