Yoga – Urdhva Dhanurasana / The Upward Bow Pose


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I’m back with another Yoga post for our Yoga SeriesAdvanced 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:

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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




25 Replies to “Yoga – Urdhva Dhanurasana / The Upward Bow Pose”

  1. IT stretches the body and I feel so relaxed. I love this pose and do it sometimes.

  2. Oh wow I wish I could try this though I suffered a fracture in the past! Very helpful still, I’ll consider this when I am stronger.

  3. Wow, I doubt I’d be able to actually do this pose but I wish I could! It seems like it would help with my back problems, haha.

  4. I really wanted to try yoga and enroll in one class here. Time won’t permit yet. Hopefully to be able to soon.

  5. i always want to try yoga or any exercise but i am too lazy for that … i want to do exercise to increase some mass …

  6. Really! I should go and learn yoga, whenever you post these post I really am tempted to learn them! =)

  7. I took a few yoga classes some years ago and they felt amazing! Really need to go back to that 🙂
    Loved this post 🙂

  8. i do this with ease! i guess its because of the gymnastics training so i do find this post too easy. it amazes people though

  9. The photos are gorgeous but this pose will be too complicated for a yoga newbie like me. Hope to try it soon 🙂

  10. wow the pose of the yoga you posted on blog is so extremely extreme for me. haha
    but yoga is exercise to do and simple 😀

  11. I want to start doing yoga – like I’ve been talking about it for a year haha. I think there’s something beautiful about it that I just can’t explained.

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