YOGA INFORMATION ARTICLES

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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POSES OVERVIEW

These are all the Yoga Poses covered in this section:

1:	Cat Pose
2:	Triangle Pose
3:	Revolved Triangle Pose
4:	Crescent Moon Pose
5:	Warrior Pose I
6:	Warrior Pose II
7:	Warrior Pose III
8:	Wide-legged Forward Bend
9:	Chair Pose I
10:	Chair Pose II
11:	Standing Forward Bend
12:	Downward Facing Dog Pose
13:	Revolved Side Angle Pose
14:	Hands to Feet Pose
15:	Standing Side Stretch Pose
16:	Spread Leg Forward Fold
17:	Tree Pose
18:	Half Moon Pose
19	Sun Salutation Pose
20:	Spread Leg Forward Fold
21:	Hero Pose
22:	Lotus Pose
23:	Seated Forward Bend
24:	Child Pose
25:	Garland Pose
26:	Full Boat Pose
27:	Half Spinal Twist
28:	Sage Twist
29:	Leg Reclining Lunge
30:	Leg to Side Pose
31:	Leg Pulls
32:	Single Leg Raises
33:	Double Leg Raise
34:	Wind Relieving Pose
35:	Crane Pose
36:	Head Stand
37:	Shoulder Stand
38:	Plough Pose
39:	Hand Stand
40:	Bow Pose
41:	Wheel Pose
42:	Locust Pose
43:	Fish Pose
44:	Cobra Pose
45:	Dog Pose
46:	Bridge Pose
47:	Corpse Pose

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