Urdhva Dhanurasana
ऊर्ध्व धनुरासन
Ūrdhva Dhanurāsana
Bridge
![Mukta Hasta Shirshasana A [thumb mini]](http://it.ashtangayoga.info/mukta-hasta-shirshasana-a-thumb-mini-270.jpg)
![Mukta Hasta Shirshasana B [thumb mini]](http://it.ashtangayoga.info/mukta-hasta-shirshasana-b-thumb-mini-280.jpg)
![Mukta Hasta Shirshasana C [thumb mini]](http://it.ashtangayoga.info/mukta-hasta-shirshasana-c-thumb-mini-290.jpg)
![Baddha Hasta Shirshasana A [thumb mini]](http://it.ashtangayoga.info/baddha-hasta-shirshasana-a-thumb-mini-300.jpg)
![Baddha Hasta Shirshasana B [thumb mini]](http://it.ashtangayoga.info/baddha-hasta-shirshasana-b-thumb-mini-310.jpg)
![Baddha Hasta Shirshasana C [thumb mini]](http://it.ashtangayoga.info/baddha-hasta-shirshasana-c-thumb-mini-320.jpg)
![Baddha Hasta Shirshasana D [thumb mini]](http://it.ashtangayoga.info/baddha-hasta-shirshasana-d-thumb-mini-330.jpg)
![Urdhva Dhanurasana [thumb mini solar]](http://it.ashtangayoga.info/urdhva-dhanurasana-thumb-mini-solar-340.jpg)
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Urdhva (ऊर्ध्व, Ūrdhva) = facing up, upward
Dhanura (धनुर, Dhanura) = Bow
Asana (आसन, Āsana) = Pose, Posture, Seat
Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) = Upward-Facing-Bow-Posture
| Vinyāsa | breath | Dṛṣṭi | explanation of movement |
|---|---|---|---|
| 1 | IN | añguṣṭhamadhye | raise arms overhead |
| 2 | EX | nāsāgre | spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
| 3 | IN | bhrūmadhye | come half-way up with straight spine, lift head |
| 4 | EX | nāsāgre | hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 5 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 6 | EX | nābicakre | tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 7 | IN | nāsāgre | jump forward balancing on straight arms, bend legs in the air |
| (EX) | lay down on your back | ||
| 8 | IN | lift arms and legs | |
| (EX) | place hands next to your ears on the ground, feet next to your buttocks | ||
| 9 | IN | lift the body into a backbend | |
| 5BR | bhrūmadhye | Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) | |
| EX | Again come down on your back and repeat 5 times Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) | ||
| - | IN | come back up to standing | |
| (EX) | nāsāgre | bring your feet together in Samasthitih (समस्थितिः, Samasthitiḥ) |
legend for the Vinyāsa table:
- The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
- Yellow marked is the position depicted on the photo.
- Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
- breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
- Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadṛṣṭi = sidewards
Page keywords:
Urdhva, Dhanurasana, Bridge, Intermediate, Series, secondo, gruppo, sequenza, Nadi, Shodhana, Energia, Ashtanga, Yoga, Vinyasa, Asana
