The Urdhva Dhanurasana Drop Back, otherwise known as the upward bow posture drop back, is an Ashtanga Yoga asana which is said to refresh your entire body while reducing feelings of fear and increasing self confidence. In short, it is your basic standing backbend but when combined with the breathing and philosophical elements of Ashtanga Yoga, it becomes the Urdhva Dhanurasana.

Benefits:
-Strengthens your arms, legs, buttocks, abdominals, spine and wrists
-Your brain receives a nice supply of fresh blood and oxygen
-Opens up your chest and lungs
-Stimulates your cardiovascular system by increasing your heart rate
-Improves blood circulation throughout your body
-Improves flexibility in the spine
-Generates feelings of elation
-Promotes courage and self confidence


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Four Limbed Staff Pose
About Chaturanga Dandasana ( Four Limbed Staff Pose ) :

Four-Limbed Staff pose is a yoga posture where the body hovers above the ground, supported by hands and feet. It is a posture that follows many other Asanas.

Benefits:
-Strengthens your arms, shoulders and wrists
-Tones your upper body
-Develops abdominal strength
-Improves focus
-A preparation pose for more challenging arm balances


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Extended Triangle
About Utthita Trikonasana ( Extended Triangle ) :

The translation of Utthita Trikonasana from the Sanskrit is Extended Triangle Pose. Utthita means extended, Tri means three and Kona means angle.Many precise refinements are proposed to this posture by those such as Iyenger, but this description is of the core form common to a variety of methods.

From Tadasana the feet are either placed or jumped to approproximately 1.2 m (4ft) apart. The arms are raised to shoulder-level, along a straight horizontal line through the shoulders aligned with the feet. The edges of the feet remain in contact with the ground and the arches are lifted. One foot is turned sideways 90 degrees to the outside and the other foot is turned slightly to the inside, maintaining alignment in the body and tension in the legs. On an exhale, the torso is flexed sideways from the hips towards the outstretched foot, reaching the lower hand towards the outer heel. The head is turned towards the raised hand, and the gaze fixed there. Regular breathing is maintained. The posture is typically held for 30 seconds, then the torso flexed from the hips back to the vertical position with the arms on a horizontal line through shoulders. The legs remain wide. The position is then repeated as an extact mirror, before exhaling and stepping or jumping back into Tadasana.

The leading knee is kept tight and in the same vertical plane as the centre of the leading foot, shin and thigh. Swenson, 1999, states that one of the challenges of this asana is to avoid collapsing the lower back. Alignment of the shoulders and hips and front leg in the same vertical plane is given precedence over reaching the floor with the hand: this is a side stretch not a forward bend which would enable the hand to effortlessly reach the floor.


Benefits:
-Strengthens your legs
-Stretches your groins, hamstrings, hips, spine, shoulders, chest and calves
-Relieves stress, backache and symptoms of menopause
-Stimulates abdominal muscles and digestion
-Good for anxiety, flat feet, infertility, neck pain, osteoporosis and sciatica
-Opens up torso
-Improves concentration and balance


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