Stretches the chest and lungs. Upward Bow (Wheel) Pose

Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.

Upward Bow (Wheel) Pose: Step-by-Step Instructions

Step 1

Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.

Step 2

Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against the back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.

Step 3

Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.

Step 4

Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor.

Step 5

Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

Modifications and Props

Often the armpits and/or groins are tight and restrict full movement into this pose. You can support either your hands or feet on a pair of blocks to help yourself realize the full backbend. Be sure to brace the blocks against a wall, and if you like, cover them with a sticky mat to keep the hands or feet from slipping.

Benefits

Stretches the chest and lungs
Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
Stimulates the thyroid and pituitary
Increases energy and counteracts depression
Therapeutic for asthma, back pain, infertility, and osteoporosis

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Cat Pose - This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions Step 1 Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. Step 2 As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Step 3 Inhale, coming back to neutral "tabletop" position on your hands and knees. Step 4 This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.

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Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.

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Heron Pose

Heron Pose is an intense hamstring stretch. You may need to give Krounchasana some time. Vyasa, Patanjali's oldest extant commentator, mentions this pose, though he doesn't describe how to do it: "The curlew and other seats [asana] may be understood by actually seeing a curlew and the other animals seated" Heron Pose: Step-by-Step Instructions Step 1 Sit in Dandasana (Staff Pose). Bring your left leg into Ardha Virasana. Then bend your right knee and place the foot on the floor, just in front of the right sitting bone. Place your right arm against the inside of the right leg (so that your shoulder presses against the inner knee). Cross your hand in front of the right ankle and grasp the outside of the right foot. Finally grasp the inside of the right foot with your left hand. Step 2 Lean back slightly, but keep the front torso long. Firm the shoulder blades against your back to help maintain the lift of the chest. Inhale and raise the leg d...

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