Urdhva Dhanurasana

Urdhva: Upwards - Dhanur: Bow (OORD-vah-DAHN-your-AH-sun-ah)

RELATED ASANAS

Viparita Dandasana - Chakrasana - Mandalasana

ENERGETIC ALIGNMENT

Key Actions: Pada Banda - Hasta Bandha - Mula Bandha - Uddiyana Bandha

Apana: Pada bandha presses down into the earth receiving stability as the tailbone moves towards the knees which allows the lumbar curve of the spine to lengthen. Place the palms underneath the shoulders and press down into the hands to activate Hasta Bandha. Soften the glutes.

Samana: Isometrically draw the feet back in the direction of the hands to activate the hamstrings and release the psoas. Gather in through the inner thighs and draw the tailbone towards your knees to activate Mula Bandha and in turn give rise to Uddiyana Bandha. Shoulder blades move away from your ears as the triceps revolve in towards the face.

Prana: Open and stretch the sternum towards the back wall, from the pubic bone to the heart create a cobra action through the chest and roll your shoulders back and down. Hip bones reach up to the sky.

Vyana: Find length through the 3 channels of your spine (Pubic bone —> navel —> sternum —> crown & tops of the hips —> through the waist —> armpits). Lengthen the tailbone away from the heart towards the knees and find length across the collar bones. Radiate energy out through your fingers and toes.

Udana: Feel the stabilizing energy rise up through the legs and lengthen through the back of the neck and reach through the crown.

COMMON MISALIGNMENTS

Key Actions: Pada Banda - Hasta Bandha - Mula Bandha - Uddiyana Bandha

Apana: Pada bandha presses down into the earth receiving stability as the tailbone moves towards the knees which allows the lumbar curve of the spine to lengthen. Place the palms underneath the shoulders and press down into the hands to activate Hasta Bandha. Soften the glutes.

Samana: Isometrically draw the feet back in the direction of the hands to activate the hamstrings and release the psoas. Gather in through the inner thighs and draw the tailbone towards your knees to activate Mula Bandha and in turn give rise to Uddiyana Bandha. Shoulder blades move away from your ears as the triceps revolve in towards the face.

Prana: Open and stretch the sternum towards the back wall, from the pubic bone to the heart create a cobra action through the chest and roll your shoulders back and down. Hip bones reach up to the sky.

Vyana: Find length through the 3 channels of your spine (Pubic bone —> navel —> sternum —> crown & tops of the hips —> through the waist —> armpits). Lengthen the tailbone away from the heart towards the knees and find length across the collar bones. Radiate energy out through your fingers and toes.

Udana: Feel the stabilizing energy rise up through the legs and lengthen through the back of the neck and reach through the crown.

ASANA NOTES AND BENEFITS

coming soon

FOUNDATION ANATOMY

HA/Solar - Contract - Triceps, Anterior Deltoid, Trapezius (lower fibers), Rhomboids, Spinal Extensors, Quadriceps (lower fibers), Glutes, Hamstrings, Adductors, Tibialis Anterior

THA/Lunar - Lengthen - Biceps (eccentric contraction), Posterior Deltoid, Pectorals, Latissimus Dorsi, Trapezius (upper fibers), Core Abdominals (eccentric contraction), Iliopsoas (eccentric contraction), Quadriceps (upper fibers), Abductors, Gastrocnemius, Soleus

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