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urdhva_dhanurasana.html
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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Attractive Web Page</title>
<style>
body {
background-color: #F6CEFC; /* Updated background color */
margin: 0;
font-family: Arial, sans-serif;
}
.container {
background-color: #301934;
color: #fff;
padding: 20px;
}
.black-box {
background-color: #301934; /* Updated heading background color */
color: white;
padding: 20px;
border-radius: 0 0 8px 8px; /* Rounded corners only at the bottom */
width: 100%; /* Cover entire horizontal width */
}
.back-button {
background-color: #4CAF50;
border: none;
color: white;
padding: 10px 20px;
text-align: center;
text-decoration: none;
font-size: 16px;
cursor: pointer;
border-radius: 4px;
}
h1 {
margin: 0;
}
p {
line-height: 1.6;
}
img {
max-width: 100%;
border-radius: 8px;
box-shadow: 0 4px 6px rgba(0, 0, 0, 0.1);
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<body>
<div class="container">
<div class="black-box">
<h1>Urdhva dhanurasana</h1>
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</div>
</div>
<div>
<img src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRhy5xG7G7YoZ2foD67oBY9F4qpgFSeasEiknSuWEGzDg&s" alt="Urdhva dhanurasana">
</div>
<p><br>Description<br>
Urdhva Dhanurasana, also known as Upward Bow Pose or Wheel Pose, is a dynamic backbend yoga posture that resembles the shape of a wheel. It is an intermediate to advanced level pose that requires strength, flexibility, and balance. This asana is invigorating and energizing, stimulating the entire body while opening up the chest, shoulders, and hip flexors.
<br>
Steps to Perform Urdhva Dhanurasana:
<br>
Preparation: Begin by lying on your back on a yoga mat. Bend your knees and place your feet flat on the ground, hip-width apart, close to your buttocks. Keep your arms alongside your body, palms facing down.
Hand Placement: Bend your elbows and place your hands on the ground beside your head, fingers pointing towards your shoulders. Ensure that your fingertips are pointing towards your shoulders, with your elbows shoulder-width apart.
Lift the Hips: Press into your hands and feet, lifting your hips off the ground. Keep your feet parallel and hip-width apart. Your knees should be aligned with your ankles.
Straighten the Arms: As you continue to press into your hands, straighten your arms, lifting your torso off the mat. Keep your chest open and broaden your collarbones.
Engage the Legs: Press firmly into your feet, engaging your quadriceps and inner thighs. Avoid letting your knees splay outwards.
Lift the Chest: Lift your chest towards the ceiling, lengthening the front of your body. Keep your shoulder blades drawing towards each other to avoid compressing the neck and shoulders.
Hold the Pose: Hold Urdhva Dhanurasana for 5-10 breaths, maintaining steady breathing. Focus on lengthening the spine and opening the heart.
Release: To come out of the pose, tuck your chin towards your chest and slowly lower your back onto the mat, one vertebra at a time.
<br>
Benefits of Urdhva Dhanurasana:
<br>
Strengthens the Back: Urdhva Dhanurasana strengthens the muscles of the back, including the erector spinae, which helps to improve posture and alleviate back pain.
Opens the Chest and Shoulders: This pose stretches and opens the chest, shoulders, and front body, counteracting the effects of hunching over and sitting for long periods.
Improves Flexibility: Regular practice of Urdhva Dhanurasana increases flexibility in the spine, shoulders, hip flexors, and quadriceps.
Stimulates the Nervous System: The backbend in Urdhva Dhanurasana stimulates the nervous system, promoting energy and vitality throughout the body.
Elevates Mood: Backbends are known for their mood-boosting effects, as they can help alleviate feelings of anxiety and depression by opening the heart and releasing tension.
Enhances Respiratory Function: By expanding the chest and lungs, Urdhva Dhanurasana improves respiratory function and capacity.
Develops Core Strength: Engaging the core muscles in Urdhva Dhanurasana helps to stabilize the spine and support the backbend.
Promotes Circulation: The inverted nature of this pose encourages blood flow to the brain and vital organs, promoting circulation and detoxification.
</p>
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