Urdhva : Upward - Dhanura : Bow - Asana : Posture

The entire body is placed on the palms and soles of the feet in this posture and is a nice stretch for the intercostals muscles.

Lie down in a supine position
Bend the legs and keep the feet parallel, touching the mat
Bring the hands over the head, bend the arms at the elbows and place the hands besides the shoulders
Fingers should point toward the shoulders
Hands should be placed wider
Bring elbows closer without moving the hands
Press into the hands and the feet firmly
Move the skin from the outer elbows to the inner elbows and hit the elbows back toward the shoulders
Exhale, lift the head and the trunk and rest the crown of the head on the floor
Bring firmness in the buttocks and keep the thighs parallel
Inhale, exhale and lift the entire body up
Be on your hands and feet simultaneously
Lift the pubis up
Stay in this posture from 30 seconds to 3 minutes
Inhale, exhale and bring crown of the head down
Inhale, exhale and release the posture

Setubandha Sarvangasana should be practiced as a variation if the above mentioned posture is not possible
Use a block in between the thighs help to activate the adductors
Use a belt on the elbows help to stabilize the joints in the arms
Feet can be elevated to work on the thoracic spine

We have limited openings, so enroll now