middle level

• pelvis twisted
• coccyx backward
• chest opens
• shoulders away from ears
• push chest upward with elbows
• direct elbows forward
• avoid clenching the shoulders and scapulae
• quadriceps active
• knees and feet forward
• glutes active
• draw belly in
• crown of the head to the floor
• shift weight forward gently pushing off with feet
• use hands and feet to push oneself upward

Urdhya Dhanurasana. One of the most intense basic backbends. This pose strengthens the entire body, opens the chest, and promotes spinal flexibility. Over time, practitioners gain emotional confidence.