Urdhva Dhanurasana (Bow pose) – 6 Benefits

What is Urdhva Dhanurasana (Bow pose)

  • Your body arches back to form an extended bow in this asana.
  • Urdhva means “upward” in Sanskrit, while dhanur translates as “bow.”
  • regular practice of this asana keeps your body supple, and creates a feeling of vitality and lightness.
  • The asana stimulates the adrenal glands, strengthening your will power, and increasing your capacity to bear stress.

Here is the step by step instructions on how to do Bow Pose

Step 1

  • With supine position on the floor, set your feet on the floor.
  • Then bend your knees
  • Draw your heels as close to the sitting bones.
  • Now, Bend your elbows and try to spread your palms on the floor just beside your head
  • Your forearms must be perpendicular to the floor
  • Your fingers need to be in a position pointing toward your shoulders.

Benefits of Urdhva Dhanurasana

  1. Prevents the arteries of the heart from thickening, and ensures healthy blood circulation throughout the body
  2. Tones the spine
  3. Strengthens the abdominal and pelvic organs
  4. Stimulates the pituitary, pineal, and thyroid glands
  5. Prevents prolapse of the uterus
  6. Helps prevent excess menstrual flow and eases menstrual cramps

Contraindications and Cautions

  • Do not practice this asana if your blood pressure is too high or too low
  • Constipation
  • Diarrhea
  • Excessive tiredness
  • Migraine
  • Severe headache
  • In case you have a heart diseases or ischemia, practice Viparita Dandasana instead of this pose.

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