Yoga pose Urdhva Dhanurasana (Wheel pose) 4k (ASMR)

Transcript

hi everyone greetings from beautiful cyprus welcome to my channel i'm anastasiya bayaku i'm a certified master yoga teacher from yoga alliance the national of india and i'm here today to do with you urtvadanurasana all the way if you want to i'm gonna show you five stages five variations and you can stop at any stage you want to i want you to take care of yourself because uttada nurasana has an extreme back bend so it's important for you to go as far as you can as far as you feel comfortable going and that's it enough talking let's do it bye [Music] so we're going to start lying down okay first we're going to bend your legs and bring them close to our pelvic in a pelvic bone opening all right then we're going to place our hands near our ears with our fingers there looking towards your shoulders first stage that you're gonna do and you can stop it's actually lift your pelvis up and stay in here and that's it okay you don't have to do anything else second stage lift the head and stay here and again if you feel too much pressure on your head you can go to the previous round and then of course you can lift yourself all the way up all right and stay there now fourth stage and of course only if you're advanced if you want to go you can stretch you walk your legs there and stretch them and feel nice pressure to your upper back right staying there and that's it that's nice and fifth stage and again only if you like it and want to you can lift one leg up and return [Music] and then lift there and return and that's it that's the variation that i'm gonna show you today and then return coming down bring your knees to your chest and have a nice here massage to your back and that's it for the pose all right now make sure that your pelvis is strong as you're doing it and that your spine is protected all right and if you feel pain you don't have to go further you can stop all right and that's it bye you