I’m back with another Yoga post for our Yoga Series – Advanced Level. This one is called the Urdhva Dhanurasna or Upward Bow Pose or Chakrasana as per the Ashtanga Yoga Practice. The pose imitates the upward facing bow and hence the name.
(OORDH-vah dhan-ur-AAHS-ana) urdhva = upward; dhanu = bow; aasana = Pose
How to do the Urdhva Dhanurasana or The Upward Bow Pose:
- First you lie down on your back leg outstreched
- Bring the leg together, knees facing the sky
- Stretch your hands over your head, palms facing the sky
- Bring your palms next to your ears pressing them against the floor upside down
- Push your palms and lift your tailbone off the ground, shifting your weight onto your head.
- Now again push your head off the ground, by shifting your weight onto your palms
- The resulting pose should look like a bow pointed towards the sky
- Hold in the pose for about 5 counts
- Now slowly bring your head back to the ground, then the tailbone and the slowly stretch your hands and legs
- Relax for a bit and then continue the same for an additional 3 times to start with
Here is a video for more clarity:
Benefits of the Urdhva Dhanurasana or Upward facing bow pose:
- Strengthens and increases flexibility of the arms, wrists, spine, abdomen, buttocks and legs
- Gives a good Stretch to your chest and lungs
- Counteracts stress, depression and anxiety by Increases energy
- Enhances the Nervous system, Stimulates the thyroid and pituitary glands
- Therapeutic healing for asthma, back pain, infertility, and osteoporosis conditions
Cautions: All the Advanced poses are always recommended to be practiced initially under the guidance of a trained professional. You must avoid this pose if you are ailing from Back injury, Carpal tunnel syndrome, Diarrhea, Headache, Heart problems and High or low blood pressure
Preparatory and Follow Up Poses:
The Advanced Yoga poses are usually done amidst of few Basic Yoga poses that let you stretch before and after the advanced Yoga poses, so that you reap the benefits out of the whole sequence and then you relax as well. So here are a few Preparatory and Follow Up Poses to pair with the Urdhva Dhanurasana.
Preparatory Poses: Before doing any of the Advanced Yoga Poses, It is necessary to stretch yourself and prepare with some of the following basic Yoga Poses:
- Bhujangasana – Cobra Pose
- Setu Bandha Sarvangasana – Bridge Pose
- Urdhva Mukha Svanasana – Upward Facing Dog
- Virasana – Hero Pose
Follow Up Poses: You can follow up the Urdhva Dhanurasana with the following poses so that you stretch and relax yourself after the intensive yoga pose:
- Ardha Matsyendrasana – Half Lord of Fish pose (Seated Half Spinal Twist)
- Supta Paadaangusthasana – Reclining Head-to-big-toe pose
The above yogasana / pose was performed by Archana, a trained Yoga professional and therefore we ask you not to attempt it in the absence of a trained professional.
I hope this post gave you an insight into the advanced level of Yoga Poses and also clarified a few doubts of about the Urdhva Dhanurasana. I recommend this pose if you are well versed in the basic Yoga poses, so that you ease into the next level without any significant damage to your body. Don’t forget to leave in your comments here or You can also visit : Facebook | Twitter | Instagram | Bloglovin | Pinterest