9 Urdhva Dhanurasana with three birds
Urdhva means upwards.
Dhanu means a bow.
In this posture the body is arched back and supported on the palms and soles.
This asana is the beginning of the advanced and difficult backbending poses. It tones the spine by stretching it fully and keeps the body alert and supple.
The back feels strong and full of life. It strengthens the arms and wrists and has a very soothing effect on the head.
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