Upward Bow (Urdhva Dhanurasana)

Upward Bow (Urdhva Dhanurasana) is a popular yoga pose that targets your back muscles. This is a classic yoga pose that may be performed by beginners as well as advanced yoga practitioners. It is popular as wheel pose in yoga world. Let us discuss Upward Bow (Urdhva Dhanurasana) step by step.

  • Lie down on your back and keep your feet parallel to each other at certain distance. Fix your palms on the floor closer to chest. Keep your fingers pointed towards feet.
  • Inhale slowly and push your pelvis down to floor. Support your hands and feet with trunk perpendicular to floor. Hang your head backwards and breathe evenly. As a beginner, you may simplify Upward Bow (Urdhva Dhanurasana) position to some extent.
  • Advance practitioners should keep their back in arch position and they are able to maintain the pose for long duration. Release your body back to bridge position and at last relax on the floor.

Avoid Upward Bow (Urdhva Dhanurasana) if you have back injury, neck problems, heart problems, headache or blood pressure issues. Yoga could not change your life in a single night. It takes time to experience yoga benefits. It strengthens your forearms and wrists and shoulders. It also strengthens your buttocks and leg muscles. It is popular for adding extra flexibility to your body. It stretches your lungs, rib cage and chest. It boosts up energy level throughout the body and also reduces depression. There are several therapeutic benefits that you could enjoy with Upward Bow (Urdhva Dhanurasana).