Urdhva Dhanurasana - Upward Bow or Wheel

ALIGNMENT

Lie on your back with your knees bent, feetparallel and hip width apart. Place your hands on the ground beside your ears, fingers pointing towards your shoulders, elbow in line with your shoulders

Press firmly down into your hands and feet, exhale, lift your hips up and come onto the tip of your head, inhale here, exhale, lift your head off the ground and straighten your arms

Knees hip width apart, hug your outer hips to the midline. Extend your chest towards the back of your mat

To come down tuck your chin in and slowly come down to your head, then lower your hips down to the ground