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
- 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
- Prevents the arteries of the heart from thickening, and ensures healthy blood circulation throughout the body
- Tones the spine
- Strengthens the abdominal and pelvic organs
- Stimulates the pituitary, pineal, and thyroid glands
- Prevents prolapse of the uterus
- 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
- Excessive tiredness
- Severe headache
- In case you have a heart diseases or ischemia, practice Viparita Dandasana instead of this pose.