Upward Bow Pose or Wheel Pose / Urdhva Dhanurasana
Balance Alliance Challenge with @Cyogalab
- Lie on your back (supine) on the floor. Bend your knees and place the feet hip width apart, close to the hips. Bend your elbows and place your hands next to the head on the floor, palms open and wide, fingers pointing towards the shoulders.
- Press the shoulders down in the floor, feel how that opens and even lifts the chest somewhat, take the tailbone in. Press the inner feet down.
- On an inhalation lift the hips to the ceiling. Stay here for a breath or two
- Inhale and on an exhalation pull the feet in towards yourself, ground the shoulders actively down into the floor to ground your shoulder blades on the back and take the armpits in and press into your hands to lift your body up, onto the crown of the head or straight away up to the ceiling straightening your arms as much as possible.
- Once up there, inner thighs roll in, tailbone lengthens, upper arms rotate outwards, upper back curls ad you can let your head hang or lift your head a bit to look down to the floor.
- To come out, exhale and lower yourself down to the floor as you look up to the ceiling, chin to chest.
- Hold the poses anywhere fro 5-10 breaths and repeat 3-10 times.
- Expands your chest and shoulders.
- Stretches you hip flexors and core musculature.
- Stretches your wrist flexor muscles.
- Strengthens the muscles that control your shoulder blades.
- Stengthens your gluteus muscles of your hip and hamstrings at the back of your thighs.
- Strengthens your low back musculature.
- Relieves some forms of low back pain.
- Therapeutic for asthma, opening the accessory muscles of breathing.
- Traditionally thought to stimulate the thyroid and pituitary glands, counteract depression and aid in infertility.
WILD THING POSE
InLoveWithYoga2016 Challenge @lorenlotus @kellypenderyoga @altaregoapparel
- Common starting pose is Downward Facing dog, although today I am starting in Dandasana
- Shift your weight into your left palm and left foot
- Lift your right leg and stake your right hip over your left
- Inhale and lift your hips
- Exhale and slowly bend your right knee and lower your right foot down, stamp the ball of the foot into the mat
- Allow your left leg to straighten as the left foot becomes perpendicular with the vertical sides of your mat, as if that foot was in side plank
- Lift your right arm straight by your right ear
- Plug both shoulders into their sockets
- Hold and breath in this pose for a few breaths and then transition back to Downward-Facing Dog
Wild Thing Pose is a fun and invigorating pose with many benefits:
- Stretches the chest, shoulders and throat
- Opens the hips and hip flexors
- Stretches and strengthens the back
- Energizes the body and mind
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