Top 10 Health Benefits of Urdhva Dhanurasana

tmpphpdsucwe.jpg
tmpphpdsucwe.jpg


Aaah! A Backbend is the cry of the most yoga practitioners For many, bending backward in a pose can be highly discomforting. But lesser do they know that the backbends are the treasure hunt of wellness, vitality, and strength.

Urdhva Dhanurasana is a backbend yoga pose suitable for intermediate and advanced yogis. An integral part of the Ashtanga Yoga regimen, Urdhva Dhanurasana is a natural medicine for the hunched spine, weak physical organs, low energy levels, and an overall disturbed physiological, psychological, and spiritual health. So, Yogis out there prep up for the challenging Urdhva Dhanurasana and savor its health rewards lifelong. Practice this pose diligently by following the asana instructions to experience absolute bliss.

Urdhva Dhanurasana

Before you Begin the Pose:

Way before getting into the Urdhva Dhanurasana, it is highly recommended to warm-up the body with 5-8 cycles of the cat-cow stretch, three rounds of Surya Namaskar B, and simple lunges. This sequence opens the shoulders, hip flexors, and chest. This sequence can be followed by the practice of yoga asanas such as Adho Mukha Svanasana, Balasana, and Setu-Bandhasana for cultivating steadiness of the mind required for the advanced performance of Urdhva Dhanurasana, for learning the art of stretching the organs, focusing attention, and for positioning the legs.

Steps to Perform Urdhva Dhanurasana:

1. Lie on your back with legs in a bridge pose (knees bent, feet on the floor, and heels close to the hips).

2. Rest the palms near the head, shoulder-distance apart, fingers under the shoulders.

3. Upon exhalation, slightly lift up and hang the crown of the head down, neck relaxed.

4. Ensure the knees and feet are hip-width apart and elbows are shoulder-distance apart.

5. Inhale and slowly lift the body up and come into a full backbend with the navel on the highest point of the curve.

6. Hold the pose for 5-8 breaths.

 After the Pose:

To exit the pose, lower down the body with knees over the ankles. Gently sit in Staff Pose for a few seconds. Then follow up with quieting poses like Janu Sirsasana, Paschimottanasana, etc. Finally, finish by lying in Savasana for 5 minutes or in meditation.

Perform this pose patiently to garner the health benefits of Urdhva Dhanurasana:

1. Stimulates the Nervous System: The Urdhva Dhanurasana is a highly uplifting yoga posture that stimulates the nervous system leaving the practitioners glowing with vitality and energy for the rest of the day. So look no beyond the urdhva dhanurasana in episodes of fatigue and stress.

2. Gain Clarity and Focus: Urdhva Dhanurasana is an effective technique of stilling the mind and gaining clarity and focus in life. In Yoga Sutras, the Patanjali says: “Effort toward steadiness of the mind is practice.” Therefore, dedicatedly practice urdhva dhanurasana to explore greater possibilities and level of concentration.

3. Practice for a Healthy Spine: Our body is not meant for excessive forward movements rather it is designed to move as per its alignment. The Urdhva Dhanurasana is a backbend posture that restores the natural shape and movement of the spine.

4. Increase Physical Strength: The Urdhva Dhanurasana is the mother nature’s gift to the mankind for strength. The position and engagement of the legs, arms, shoulders, chest, etc., in the performance of the pose help in strengthening and toning of these body areas.

5. Cure Asthma: In the Urdhva Dhanurasana, the practitioner is encouraged to lift the chest that strengthens the lungs. Opening and expanding of the lungs are instrumental in the increased supply of the oxygen to the rib cage. Respiration improves undoubtedly. According to studies, the pose cures asthma effectively.

6. Get a Good Stretch: Strength alone is not enough, ‘flexibility’ is important too. Stretching keeps the muscles, ligaments, and tendons flexible and healthy resulting in a proper range of motion. Urdhva Dhanurasana stretches the hip flexors, quadriceps, intercostal muscles, etc., leading to health and wellness.

7. Robust Pituitary Glands:  The pituitary gland is the endocrine master gland. The thyroid gland is under the control of the pituitary gland. The Urdhva Dhanurasana is asserted for stimulating the pituitary gland that in turn activates the thyroid gland.

8. A Treatment for Osteoporosis: Osteoporosis affects both males and females. Giving the yogis and yoginis one more reason to practice the Urdhva Dhanurasana reduces the onset of osteoporosis. Control the symptoms of this painful disease through the practice of Urdhva Dhanurasana.

9. Ignites the Chakras: The Urdhva Dhanurasana stimulates the seven chakras within the body, keeping the entire processes of the body in harmony with each other.

10.  Overall Health: The health benefits of Urdhva Dhanurasana are countless. Therefore, make this pose your friend for the overall well-being and heightened energy.

Be physically strong and mentally calm, focused on and off the mat with Urdhva Dhanurasana.

Meet Our Yoga Teachers

183031100106Devender.jpg

Devender Bhardwaj

100236Kulwant.jpg

Kulwant

100439Gaby-1.jpg

Gabriele (Gaby) Alscher

184553WhatsApp Image 2023-05-28 at 20.32.00.jpg

Amit Kumar