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.
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.