Upward Bow Pose, Backbend, or Wheel

Sanskrit name: Urdhva Dhanurasana

English name: Upward Bow Pose, Backbend, or Wheel

Chinese name: Wheel type (OORD-vah don-your-AHS-anna)

urdhva = upward dhanu = bow

efficacy

Stretch the chest and lungs to strengthen the arms and wrists, legs, buttocks, abdomen and spine to stimulate the thyroid and pituitary gland to increase energy and remove negative emotions. It has an auxiliary therapeutic effect on asthma, back pain, hair loss and osteoporosis.

Contraindications Back injury, diarrhea, headache, heart problems, hypertension or hypotension

cultivation technique

1. Lie on your back, bend your knees, step on the ground with your feet as wide as your hips, and your heels as close to your hips as possible. Bend your elbows and support your hands open on the ground on both sides of your head. The distance between your hands should not exceed shoulder width. The forearms are relatively perpendicular to the ground and the hands point towards the shoulders.

2. Step on the ground with both feet hard, exhale, push your coccyx up towards the pubic bone, and then lift your hips off the ground. Keep your inner thighs and the inner feet parallel. Take 3 or 4 breaths, then push hard on the ground with both hands and lift your trunk so that the top of your head is against the ground. Take 2 or 3 breaths.

3. Exhale, push the ground hard with your legs and hands at the same time, so that the head is off the ground, the back is arched, and the weight of your body is supported only by the palms and soles of your feet. Stretch your arms until your elbows are straight. Stretch your thigh muscles upward at the same time. If you want to stretch your body further, exhale and lift your feet and heel off the ground. It can further stretch the thigh muscles. Stretch the chest and stretch the sacrum area of the spine until the abdominal muscles tighten like drums, then return your heels to the ground. Keep your spine stretched.

4. The head droop naturally, or the face looks down slightly at the ground.

5. Hold this position for 5-10 seconds and breathe naturally.

6. Exhale, bend your knees and elbows, and lower your body back to the ground. Repeat this exercise 3-10 times. (Internship Editor: Wu Jinyu)