also knowns as Upward Bow. Urdhva means upwards. Dhanu means a bow. In this position the body is curved back and supported on the hands and soles. Urdhva Dhanurasana 2 pose details provided to you by YogaIQ.
1. Stand vertical with the legs one leg apart and the palms on the hips.
2. Push the pelvic region slightly forward (Step 1), exhale and curve the trunk back so that the weight of the body is felt on the thighs and the toes. (Step 2)
3. Raise the arms above the head and drop the hands on to the floor.(Step 3.) Immediately try to straighten the arms at the elbows and rest the palms on the floor. (Step 486.) If the elbows are not stretched immediately as the palms touch the floor, one is likely to bang the head.
4. After holding the above posture extract the feet and arms vertical. (Step 4)
5. While learning the pose this way it is helpful to use a friend or a wall. Stand about three feet distance from a sidewall with your back to it. Curve the back and move the head towards the wall. hold up the arms over the head and rest the palms on the side wall. press the pelvis ahead so that the body weight is felt on the thighs and slowly drag the palms down the sidewall while you touch the floor. Use the sidewall for coming up in a similar manner. After mastering this, only use the wall until you are half-way up. Then learn to do the asana in the middle of the room.
Urdhva Dhanurasana 2 helps This yoga posture strengthens the arms, shoulders legs and stretches the lower back. The biceps are strengthened. The gluteal muscles are all strengthened (gluteus maximus, medius and minimus). Urdhva Dhanurasana 2 is Yoga For Gluteal Muscles.