Urdhva Dhanurasana Upward Bow (Wheel) Pose
Benefits
Opens shoulders, chest, and upper back; strengthens the upper body, butt,
legs, and spine; stretches the abs and hip flexors; improves back flexibility
Instruction
Lie on your back with your knees bent and feet flat, parallel, and hip-
distance apart. Bend your elbows and place your palms on the floor, just
above your shoulders, with fingertips pointing toward your feet. Hug your
elbows toward one another, press down through your palms, and lift up
onto the crown of your head. (Note: You shouldn’t put too much weight on
your head.) Pull back through your armpits, engage your shoulder blades
onto your upper back, and press your sternum forward. Root down through
your hands and feet, straighten your arms, and lift your head off the floor.
Dolphin Pose, variation (with clasped hands)
Benefits
Opens shoulders, chest, and upper back; builds upper-body strength
and awareness; teaches how to press down through the forearmsInstruction
From Tabletop, place your forearms on the floor with your elbows
directly underneath your shoulders. Clasp your hands together. Tuck
your outside pinkie finger inside the other so that the outer edges of
your wrists and hands are flat and even. Press down through your wrists
and forearms and lift your shoulders away from the floor. Tuck your toes
under and lift your hips up and back to come into Dolphin Pose. Keep
your shoulders lifted as you take one or two steps forward and press the
tops of your thighs back.Eka Pada Viparita
Dandasana prepEka Pada Viparita
Dandasana,
pages 58–5957
august 2017yogajournal.com