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Yoga Exercise - Wheel Pose (Urdhva Dhanurasana)



This exercise strengthens the power of your legs, arms and wrists and makes your back and spinal column supple and flexible. In this exercise the front part of the body is stretched and the back side of the body is bent.


STEP 1: Lie on your back on your Yoga Mat. Pull in your legs and put your feet, somewhat turned inside, on the mat. However, do not pull them further apart than the distance of one hip end to the other.

STEP 2: Move your hands towards your head and spread your palms on the floor beside your head, your fingers placed toward your shoulders.

STEP 3: Lift your hips, with your head still on the Yoga Mat.

STEP 4: Keep your feet and knees parallel as you push yourself up until you stand on the ground with the crown of your head.

STEP 5: Stand on your feet and stretch out your arms until you have assumed the complete bridge position. The arms are slightly bent inwards. Let your head fall backwards. The bending is brought about by with strength from your legs and with force from your arms. Aside from that, you try to achieve the bending through the entire back and not just through a few vertebrae. Look at the floor, and every time you exhale, try to bend the upper back further and further. Keep the knees together, stretch the legs without tightening the buttocks, relax the shoulders and try to keep the angle of your wrists and hands 90 degrees.

Get back quietly and repeat the exercise a number of times.


The principle of the Roman Bridge is that it keeps itself in its right position without cement. In other words: the more you practice this exercise and the more flexible your back becomes, the less strength you will need to do it.

 

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Article Comments
ingiltere egitim
Sunday 28th November 2010 at 4:23:26 AM  

I love this pose, but how often should i do that?

annie
Wednesday 8th June 2011 at 5:10:21 AM  

no more then three time


 
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