Urdhva Dhanurasana
(Bow shaped Pose)
 Urdhva means Upward, while Dhanu means bow. The body takes the shape of a bow which is about to shoot arrow in upward direction.
This asana is also known as backbend or wheel pose. This full backbend strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
Asana technique
Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
Bend your elbows and spread your palms on the floor beside your head,
forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.
Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor.
Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against the back and lift up onto the crown of your head.
Keep your arms parallel. Take 2 or 3 breaths.
Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms.
Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.
Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor.
Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.
From this asana you can go on to perform variation of Eka Pada Urdhva Dhanurasana.
The following instructions guide you to that variation.
Perform Urdhva Dhanurasana.
Shift your weight onto the left foot and, with an exhalation, bend your right knee and draw it into your torso.
Inhale and extend the right leg at about a 45-degree angle relative to the floor. Hold for 5 to 10 seconds. Exhale. Bend the knee and return the foot to the floor.
Repeat with the left leg for the same length of time
Suggestion: Once in the pose, lift your heels away from the floor and press your tailbone toward the ceiling. Walk the feet a little closer to the hands. Then, from the height of the tailbone, press the heels into the floor again. This will increase the depth of the backbend.
Benefits of Urdhva Dhanurasana
The asana stretches the chest and lungs
The arms and wrists, legs, buttocks, abdomen, and spine gets strengthened.
Stimulates the thyroid and pituitary
Increases energy and counteracts depression
Therapeutic for asthma, back pain, infertility, and osteoporosis
Precautions:
The asana is to be avoided in case of:
Back injury
Carpal tunnel syndrome
Diarrhea
Headache
Heart problems
High or low blood pressure
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