The Top 8 Health Benefits of Urdhva Dhanurasana

Embrace Your Inner Contortionist with Urdhva Dhanurasana

The splendid showcase of extreme physical flexibility and molding of the body into different art forms by professional contortionists surely leaves us open-eyed. Deep within all of us lies a contortionist waiting to be explored in its full glory.

Discover the inner performer in you on a holistic level. The science of yoga gives every individual an opportunity to delve into the practice of Urdhva Dhanurasana—an advanced backbend pose, an act of displaying orchestrated movements in synchronization with the breath for the upliftment of body, mind, and soul.

Performing Urdhva Dhanurasana

Practice Urdhva Dhanurasana with dedication and effort to witness its rewards for the body, mind, and soul. Follow the instructions below for performing the pose:

1. Lie supine on a yoga mat. Bend the knees and place the feet close to the sitting bones.
2. Fold the elbows, keep the forearms perpendicular to the floor, and rest the palms beside the ears with fingers pointing towards the shoulders.
3. Press the hands and feet into the ground to push the body up and above from the floor on an exhalation.
4. Gently, come into an Urdhva Dhanurasana stance with arms parallel to the yoga mat and shoulder blades against the back.
5. Drop down the head and look at the floor.
6. Hold this pose for 20 seconds in the beginning and gradually increase the length of time.

Modifying the Pose with Props

1. Practitioners with tight armpits and groins can support the hands and feet on a yoga block.
2. Secure a strap around the thighs to keep them hip-width apart and parallel to the ground.

Health Benefits of Urdhva Dhanurasana

1. Opens the Accessory Muscles: The human body is composed of numerous muscles performing diverse functions and often deprived of the care they deserve. One such type is the intercostal muscles in the ribs responsible for opening and shrinking the rib cage during breathing exercises. The wheel pose duly notices the importance of intercostal muscles and gives them a good stretch for optimal functioning.
2. Strengthens the Arms and Shoulder Girdles: If you struggle with weak arms, wrists, and tight shoulders, then Urdhva Dhanurasana is worth all the effort and pain. During the practice of this pose, the arms, wrists, and shoulders are actively engaged, helping to create strength in these body parts along with strengthening the legs, spine, hips, and increasing flexibility.
3. Lengthens the Spine: Our spine suffers a lot due to constant sitting and poor postural ways. Also, as we age, the spine compresses. Urdhva Dhanurasana is an effective yogic tool that lengthens the spine and creates the necessary space between the vertebrae, keeping it healthy and strong.
4. Fuels the Body and Mind: A few seconds in the upward wheel pose is enough to make practitioners feel energized. Regular performance of Urdhva Dhanurasana enhances hormonal secretion, keeping the body-mind in a vitalized and relaxed state.
5. Stimulates the Thyroid Glands: Biologically, the thyroid glands secrete hormones into the body responsible for the efficient working of the body cells. Urdhva Dhanurasana stimulates the thyroid and pituitary glands, helping them to function properly, which in return takes care of the human body system.
6. Natural Slimming Effect: The stretching of the body in Urdhva Dhanurasana potently reduces fat buildup from the oblique areas. A devoted practice of this pose is directed towards natural slimming and toning of the body.
7. Therapeutic for Osteoporosis: Urdhva Dhanurasana extends therapeutic benefits for back pain and osteoporosis. Practice this pose with the right alignment to savor the health rewards of Urdhva Dhanurasana and protect practitioners from osteoporosis.
8. It’s a Heart Opener: Open your heart to feelings of love, kindness, and compassion with Urdhva Dhanurasana. It is an excellent heart-opener that expands the chest, benefiting the practitioner physically and emotionally.

Fold your body into Urdhva Dhanurasana and leave the mat feeling more energized and alive than ever.

Conclusion

Practicing Urdhva Dhanurasana is a profound way to unlock your body’s potential and achieve holistic well-being. By incorporating this pose into your routine, you can experience numerous physical, mental, and emotional benefits. To deepen your understanding and practice of this and other advanced poses, consider joining our 200-hour Yoga Teacher Training in India, 300-hour Yoga Teacher Training in India, or 500-hour Yoga Teacher Training in India. Additionally, explore our rejuvenating Ayurveda Retreat in India and Yoga Retreat in India to further enhance your yoga journey.

For more information and to start your transformative yoga experience, visit the Rishikul Yogshala Homepage.