Urdhva Dhanurasana – Full Wheel Pose

Urdhva Dhanurasana – Full Wheel Pose

Urdhva Dhanurasana – Full Wheel Pose

What is Urdhva Dhanurasana – Full Wheel Pose?

In Sanskrit ‘Urdhva’ means ‘Upward’ , ‘Dhanu’ means ‘Bow’ and ‘asana’ means ‘posture’.

Urdhva Dhanurasana Steps

1. Lie on your back on the yoga mat on the floor.

2. Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.

3. Bend the elbows and bring the palms of your hands underneath your shoulders with the fingertips pointing towards your feet.

4. Inhale and press down into your palms as you lift the hip up off the floor.

5. Bring the crown of your head to the mat.

6. Straighten the arms as you left the head off the floor.

7. Make sure to keep the legs parallel.

8. Reach the chest towards the wall behind you.

9. Begin to straighten the legs.

10. To come down, tuck the chin into the chest and lower down slowly.

11. Rest, allowing the knees to knock together.

Urdhva Dhanurasana Benefits

1. It expands your chest and shoulders.

2. It stretches your hips and core musculature.

3. It stretches your wrists.

4. It strengthens the shoulder muscles.

5. It strengthens the lower back musculature.

6. It relieves one from lower back pain.

7. It is therapeutic for asthma patients.

8. It stimulates the thyroid and pituitary glands.

9. It counteracts depression and help in infertility.

 

Urdhva Dhanurasana Dos and Don’ts

If you suffer from Carpal Tunnel Syndrome, lower back pain, high blood pressure and headache then don’t perform this asana.

Marichyasana – Marichis Pose

Marichyasana – Marichi’s Pose

Marichyasana – Marichi’s Pose

What is Marichyasana?

In Sanskrit ‘Marichi’ means ‘ Ray of light’ and ‘asana’ means ‘posture’. In Hindu Mythology ,Marichi was the great-grandfather of Manu, the father of humanity.

Marichyasana Steps

1. To begin, sit in Dandasana (Staff Pose).

2. Take hold of the back of the left thigh and draw the knee in.

3. Plant the left foot flat on the floor with the heel in line with the sitting bone.

4. Inhale and try to reach the left arm up from the left side.

5. Exhale and place the arm against the inner thigh.

6. Inhale and lengthen up through the left side.

7. Exhale and roll the chest and upper abdomen to the right away from the left thigh.

8. Bring the left arm around the left shin and the right arm behind you. Clasp the left wrist with the right hand.

9. Hold the pose for 20-30 seconds.

10. Inhale and release out of the pose.

11. Exhale and return to Dandasana.

12. Repeat on the other side.

Marichyasana Benefits

1. It stretches the hips, hamstrings and shoulders.

2. It massages the abdominal organs and enhances the digestive system.

3. It stimulates metabolism.

4. It helps in cleansing and purifying the system.

5. It relieves one from mild backache and hip discomfort.

6. It strengthens and stretches the spine.

7. It tones the waist.

8. It relieves one from menstrual discomfort.

 

Marichyasana Dos and Don’ts

If you suffer from Asthma or Diarrhoea then please don’t do this asana.

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Setu Bandha Sarvangasana – Bridge Pose

Setu Bandha Sarvangasana – Bridge Pose

Setu Bandha Sarvangasana – Bridge Pose

What is Setu Bandha Sarvangasana – – Bridge Pose?

Its Sanskrit ‘Setu’ means ‘bridge’, ‘Bandha’ means ‘lock’,’Sarva’ means ‘all’, ‘anga’ means ‘limb’ and ‘asana’ means ‘posture’.

Setu Bandha Sarvangasana Steps

1. Lie down on your back in a straight position.

2. Place your hands besides your body and keep your legs straight.

3. Bend your knees in such a manner that your feet touch the ground.

4. The distance between your feet and bottom should be the same as that of between hands and feet.

5. Now raise your body and lift your hips and waist in the upward direction.

6. When you lift your body upwards your chin directly touches the Jalandhara Bandha which again gives you various benefits.

7. Stay in this position for 30 to 45 seconds and then release. Relax now.

Setu Bandha Sarvangasana Benefits

1. It gives a good stretch and massage to your whole body.

2. It helps in reducing fat from your body.

3. It helps in toning the muscles of the thighs.

4. It strengthens the lower back, spine, hips and buttocks.

5. It helps in relieving one from stress and strain.

6. It also helps in enhancing digestion.

7. It cures thyroid problems.

8. It increases lung capacity.

9. It makes your body flexible and removes stiffness from your body.

10. It can be good cure for asthma and hypertension.

Setu Bandha Sarvangasana Dos and Don’ts

In case if you suffer from any kind of neck injury or neck pain then don’t perform this asana. If you suffer from knee injury or upper back pain or lower back pain ten also you are advised not to perform this asana.

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