Standing Upward-Facing Intense Ankle Stretch Bow Pose

Definition - What does Standing Upward-Facing Intense Ankle Stretch Bow Pose mean?

Requiring both flexibility and balance, standing upward-facing intense ankle stretch bow pose is an advanced backbend that resembles bow pose, but on a different angle with the heart center facing the sky.

Begin in camel pose, with the thighs perpendicular to the ground and the back arched so the hands reach the ankles. To come into standing upward-facing intense ankle stretch bow pose, move the hands toward the toes and lean back, lifting the knees off the ground and balance on the tops of the feet.

This pose is also known by its Sanskrit name, stiti urdhva mukgattana kulpa dhanurasana, which is a direct translation of the English name.

Standing Upward-Facing Intense Ankle Stretch Bow Pose

Yogapedia explains Standing Upward-Facing Intense Ankle Stretch Bow Pose

In addition to improving balance and spinal flexibility, standing upward-facing intense ankle stretch bow pose has these benefits:

  • Boosts energy
  • Increases circulation
  • Builds stamina
  • Stretches the chest, shoulders, thighs and ankles
  • Improves core stability
  • Improves concentration and patience

For those who want a deeper stretch, the hands can move from the toes to the heels of the feet. To ease into the pose, yogis can use yoga blocks to rest the hands on and reduce the intensity of the backbend. Yogis with back, ankle, neck or shoulder injuries should skip standing upward-facing intense ankle stretch bow pose.

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