The name is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning posture or pose.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Stimulates the Nervous System
- Improves the spinal health
- Cure Asthma
- Robust Pituitary Glands
- Treats Osteoporosis
Ailments Tackled
- Improves Spinal Flexibility
- Strengthens the muscles that support the spine
- Improves respiratory capacity
- Stimulates Digestive Organs
- Balances Hormones
- Opens Emotional Blockages
Steps to perform the Asana: Urdhva Dhanurasana (Therapy)
- Stand on the mat. Position the blocks near the wall so that they are parallel to each other.
- Lie on your back with your knees bent and your feet hip-width apart, close to your buttocks.
- Place your hands on the blocks, with your fingers pointing towards your feet. Ensure your wrists are directly under your shoulders.
- Press your palms firmly into the blocks and spread your fingers wide for stability.
- Keep your feet parallel and hip-width apart.
- Ensure your knees are in line with your hips and feet, avoiding any splaying out or collapsing inward.
- Draw your navel towards your spine to engage your core muscles.
- Press your feet firmly into the mat.
- On an inhale, press firmly into your feet and hands (on the blocks) to lift your hips towards the ceiling.
- Keep your thighs and inner feet parallel as you lift.
- As you lift your hips, straighten your arms, pressing firmly into the blocks to lift your chest.
- Draw your shoulder blades down and together to open your chest and reduce strain on your shoulders.
- Keep your neck neutral, looking towards the floor or slightly forward. Avoid dropping your head back excessively.
- Hold the pose for several breaths, maintaining stability and even weight distribution between your hands and feet.
- Focus on lifting your chest and hips higher with each inhale, while keeping your core engaged.
- To come out of the pose, slowly bend your elbows and lower your head, shoulders, and hips back to the mat.
- Release the pose.
Key Alignment Points
- Place your hands shoulder-width apart
- Keep your wrists directly under your shoulders
- Fully extend your shoulders, pushing them away from your ears
- Engage your core muscles to maintain a neutral spine
- Keep your legs straight and active
- Maintain a neutral neck position
Common Misalignments / (Mistakes)
- Feet turned out or too wide apart
- Knees splay out to the sides
- Elbows splay out to the sides
- Shoulder blades not drawing down and into the back
- Dropping the head back too far or tucking the chin
Contraindication / Cautions
- Avoid in case of back and wrist injuries
- Avoid in case of neck and shoulder problems
- Avoid in case of high blood pressure
Related Asanas
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अधो मुख वृक्षासन / Handstand
The name is derived from the Sanskrit adho, meaning “downward,” mukha, meaning …
Paschimottanasana
पश्चिमोत्तानासन / Seated Forward Bend
The Sanskrit name is derived from three Sanskrit words: Paschima (पश्चिमा) meaning …
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