URDHBA DHANURASANA Upward Bow Pose Purpose This pose reverses the stretch of the spine from either the plough or the shoulder stand pose. It relieves pressure in the neck. Moving in and out of this pose strengthens the abdominal and lower back muscles and makes the spine and the wrists more supple.

Begin by laying on the floor. Bring the feet up toward the buttocks, keeping them flat on the floor and about hip width apart. Turn the toes in a little. Now place the hands, palms down, alongside the ears. INHALE, Tighten the muscles of the legs and arms. EXHALE, press up into the air. Keep the feet flat and parallel on the floor, push off the feet and hands. Raise the body and then try to straighten the arms and legs. Don't try to hold the head up, let the neck relax instead and drop the head back. Hold for several breaths. When releasing come down slowly on the EXHALATION. Repeat two to three times.

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