This pose is known as Urdhva Dhanurasana, upward bow, or wheel, but you will likely recognize it as a back bend. If this is too advanced, you can increase your spine’s flexibility by practicing bridge and cobra, and build strength in your legs and arms with plank. Begin by lying on your back with both knees bent and feet flat on the floor. Place your hands next to your ears with your fingers facing back towards your feet, and slowly lift your hips into the air. Once you’re comfortable, push your hands and heels into the ground and your belly towards the ceiling.
Benefits:
- Increases spine, shoulder, and hip flexibility
- Improves hormonal balance
- Opens up lungs for deeper breathing and better circulation
