Blog-29 – Urdhva Dhanurasana

Healthy Women…

Continuing with the asanas to help reduce the menstrual issue, here is another asana.

Urdhva Dhanurasana:

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?

  1. It stretches the chest and lungs
  2. It strengthens the arms and wrists, legs, abdomen, and spine
  3. It increases energy and acts as a remedy for depression
  4. It is therapeutic for asthma, back pain and infertility
  5. It increases the flexibility of the spine
  6. It enhances the nervous system and improves hormone secretions.
  7. When performed regularly gives you a slimming effect.
  8. It helps in maintaining emotional stability.
  9. This asana also eases menstrual discomfort. (however, it is advised to avoid the asana during menstruation)

How to do the asana? – Beginners Method

  1. Lie down on your back.
  2. Bend your knees, and let there be a distance of 1 to 2 feet between your feet.
  3. Slowly raise your trunk upwards.
  4. Next, slowly bend your elbows and align your palm to your shoulders.
  5. Raise your neck above the ground level.
  6. Now, put pressure on your palms and feet, and raise your shoulders and hip upwards, to form the wheel shape.
  7. Hold the pose for 30 to 60 seconds.
  8. Slowly lower your trunk, bring your elbows down, lower your legs.
  9. Relax in Shavasana.

How to do the asana? – Advanced Method

  1. Stand in Tadasana, the mountain pose.
  2. Keep your legs 1 to 2 feet apart.
  3. Inhale and raise your hands.
  4. Exhale and bend your trunk backward till your hands touch the ground, forming the desired wheel pose.
  5. Be in the position for 30 to 60 seconds, with normal breathing.
  6. Slowly raise your hands upwards.
  7. Relax in Tadasana.

Who should avoid the asana?

  1. Anyone suffering from diarrhea.
  2. Anyone who has high or low blood pressure.
  3. Anyone suffering from back pain or heart problems.

Leave your thought