By Ray Long, MD, FRCSC • March 14th, 2011

In Urdhva Dhanurasana, the direction of the shoulders shifts to a position of forward or frontal flexion (compared with poses that extend the shoulders away from the back). Thus the shoulder stretch changes here: the muscles that extend the arms are now lengthening. The arch of the torso is raised higher, taking the front of the body into a deeper stretch. The muscles at the front of the pelvis lengthen more because the hips are in greater extension. Firmly extending the elbows and the knees creates subplots to the main story of this pose, deepening it. The hands and feet are fixed to the mat, so the energy of straightening the arms and legs is transferred to the trunk, indirectly extending the back and hips and stretching the front of the body.

Basic Joint Positions

• The shoulders flex and abduct.                                    
• The elbows extend.
• The forearms pronate.
• The wrists extend.
• The hips extend, internally rotate, and adduct.
• The knees extend.
• The feet pronate.
• The trunk extends.

Preparation

Lie supine (belly up) on the mat. Bend the knees so that the lower legs are at right angles to the floor and place the feet about hip-width distance apart. You may use a belt to catch the ankles with the hands. Then engage the hamstrings and gluteus maximus to lift the pelvis and extend the hips. This is a good place to pause to gain flexibility. Then add the arms. Place the hands just above the shoulders, as shown. Press the palms down evenly while arching the pelvis upward. Contract the adductor muscles to draw the knees toward each other and turn the thighs inward. Ease the body up to place the top of the head on the mat. Draw the shoulder blades toward the midline of the spine and open the chest upward. If you are new to the pose, pause here for a moment and then come out.

When you have the strength, press the hands into the mat and extend the elbows to lift the trunk, at the same time straightening the knees. Hold the final pose for several smooth and even breaths. Carefully ease out by bending the elbows, walking the feet away from the hands, and bending the knees to place the back on the ground.

Muscles

1. Temporarily activate the hamstrings to extend the hips. The cue for this action is to attempt to drag the soles of the feet towards...

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Location:  Baldwinsville, US

Ray Long, MD, FRCSC, began his study of human anatomy and science at a young age under the guidance of his father, David Michael Long Jr., MD, PhD, a cardiovascular surgeon and research scientist. He went...