Continuing with the asanas to help reduce the menstrual issue, here is another asana.
The name comes from the Sanskrit words ‘urdhva’ = ‘upward’, ‘dhanur’ = ‘bow’, and ‘asana’ = ‘posture’, i.e. upward bow pose.
Urdhva Dhanurasana is also called as Chakrasana. The asana forms a part of exercises in an Ashtanga Yoga regimen. When the asana is in form, it resembles a wheel or an upward facing bow. This asana is also referred to as the “Wheel of Energy”.
How does it help?
- It stretches the chest and lungs
- It strengthens the arms and wrists, legs, abdomen, and spine
- It increases energy and acts as a remedy for depression
- It is therapeutic for asthma, back pain and infertility
- It increases the flexibility of the spine
- It enhances the nervous system and improves hormone secretions.
- When performed regularly gives you a slimming effect.
- It helps in maintaining emotional stability.
- This asana also eases menstrual discomfort. (however, it is advised to avoid the asana during menstruation)
How to do the asana? – Beginners Method
- Lie down on your back.
- Bend your knees, and let there be a distance of 1 to 2 feet between your feet.
- Slowly raise your trunk upwards.
- Next, slowly bend your elbows and align your palm to your shoulders.
- Raise your neck above the ground level.
- Now, put pressure on your palms and feet, and raise your shoulders and hip upwards, to form the wheel shape.
- Hold the pose for 30 to 60 seconds.
- Slowly lower your trunk, bring your elbows down, lower your legs.
- Relax in Shavasana.
How to do the asana? – Advanced Method
- Stand in Tadasana, the mountain pose.
- Keep your legs 1 to 2 feet apart.
- Inhale and raise your hands.
- Exhale and bend your trunk backward till your hands touch the ground, forming the desired wheel pose.
- Be in the position for 30 to 60 seconds, with normal breathing.
- Slowly raise your hands upwards.
- Relax in Tadasana.
Who should avoid the asana?
- Anyone suffering from diarrhea.
- Anyone who has high or low blood pressure.
- Anyone suffering from back pain or heart problems.