Urdhva Dhanurasana aka “reverse bow pose” is an awesome back-bend that has many benefits.
How to get into the position
Bend your knees and set your feet flat on the floor and waist-width apart (so you can just about touch your heals with your fingers). Bend your elbows and spread your palms on the floor either side of your head with your fingers pointing toward your shoulders.
Pressing the inside line of your feet into the floor and keeping your legs and knees waist-width distance apart, inhale and push your tailbone and lift your buttocks off the floor. Then, on the exhalation, firmly press palms into the floor and lift your torso up, keeping your arms parallel, lift your head off the floor and straighten your arms.
Hold for 5 full breaths. On the inhalation, press your palms and lift your hips. On the exhalation, press your feet and lift your hips.
Benefits
Urdhva Dhanurasana is a position known for many health benefits and advantages including:
Releases tension from the hips, spine and shoulders
making your entire spine flexible and supple and reliving stiffness
Stretches the chest and lungs, arms & wrists, legs, buttocks and abdomen
Stimulates the thyroid and pituitary glands
Therapeutic for asthma, back pain, infertility, and osteoporosis
Contraindications
Urdhva Dhanurasana is not suitable for everyone. Anyone who suffers from heart problems and/or high blood pressure should avoid this position; as should anyone with Carpal tunnel syndrome.