Blog-19 – Urdhva Dhanurasana

Urdhva Dhanurasana

Meaning: Urdhva = Upward : Dhanur = Bow : Asana = Pose

What is Urdhva Dhanurasana?

Urdhva Dhanurasana (Upward Bow Pose) is an uplifting posture. It stimulates the nervous system and opens the heart, and can leave you glowing with energy and vitality for the rest of the day. Urdhva Dhanurasana can also be used as a tool for gaining clarity and focus.

Demonstration Method- steps:

Step 1 – Lie flat on your back on the floor.

Breathing – Normal Breathing

Step 2 – Bend both the knees so that the soles of your feet are on the floor and close to your buttocks. Make sure that your feet are hip-width apart.

Breathing – Normal Breathing

Step 3 – Your hands must be placed behind your shoulders, ensuring your fingers are opened up and pointed towards your shoulders.

Breathing – Normal Breathing

Step 4 – Once you feel comfortable in this stance, balance your weight on your limbs. Then, press your feet and palms, and lift your entire body off the mat. Let your head hang gently. Your neck should be long.

Breathing – Inhale

Step 5 – Make sure you breathe comfortably. Take slow, deep breaths.

Breathing – Normal Breathing

Step 6 – Hold the pose for as long as you are comfortable. Then, exhale and release by bending your arms and legs, and gently lowering your back on the ground.

Breathing – Exhale and come to Normal Breathing


30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.

Benefits for children:

  1. It opens the chest and lungs and gives a good stretch to chest.
  2. It expands the shoulders and the chest.
  3. This asana gives strength to legs, abdomen, spine, shoulder blades, glutes, hamstrings, lower back, wrists and arms.
  4. It stimulates the pituitary and thyroid glands.
  5. Practicing this asana gives a good stretch to your hip flexors, your core and your wrists flexors.
  6. It relieves multiple lower back pains.
  7. It cures infertility, asthma and osteoporosis.
  8. It also relieves stress and reduces depression, and makes you feel energetic and full of life.

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