Urdhva Dhanurasana/ Full Wheel
Urdhva Dhanurasana is usually the culmination of work in other poses (such as camel, cobra or upward dog, low lunge, dolphin, and down dog) to prepare the body. But while it’s a big pose, it’s also a very rewarding one.
Three main things go into this pose. Opening up the front of the legs, opening up the upper back, and opening up the shoulders.
Lay on your back with the knees bent, both feet and knees about hip width distance apart. Place your hands by your ears and as you press both the feet and the hands into the floor, lift the hips off the floor. Press your shoulder blades into the back of your ribs to open the chest as you come up.
It is important here to make sure that your lower back stays nice and open. Tuck the tailbone as you come up and concentrate on opening and relaxing the front side of the body (the thighs, the belly, the chest, and the shoulders). If at this point you feel any compression or pressure in the lower back, you may be better off working with the preparatory poses for a while longer. Hold for as long as you feel comfortable and can maintain the pose without struggling.
For a sequences built around preparing for Full Wheel, click here.
If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!
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i m really impress after visit ur site plz i need a sequnce which is helpful for weight loss…with best regards….fatima
Thanks Fatima,
So, here is my take on Yoga for weight loss. Anything you do that helps to build muscles will also be good for weight loss by increasing your resting metabolism.
The most important thing for weight loss by far though is diet. This means getting the proper nutrition to help build muscles (lots of good protein in general and a good carb/ protein snack before and after your practice) and avoiding empty processed foods that pack on pounds but leave you hungry for more.
Diet is 90% of the equation in most cases. It’s a complex issue too. No one diet or guideline will work for everyone. Eating right doesn’t necessarily mean eating less. In some instances, it can mean eating more to provide the fuel the body needs to build the muscle.
There are a ton of sports nutrition books and sites out there that could help you further if you are interested. And from a strictly yogic perspective, going to an Ayurvedic doctor to help you determine the right kinds of foods for your specific constitution will help you figure out how best to have a balanced diet tailored to you.