Urdhva Dhanurasana yoga is a SANSKRIT word that means, Urdhva means ''Upward'', Dhanura means ''Bow'', and asana means ''Pose''. This pose is also known ''Upward Bow pose''. This asana strengthening will power and increase your capacity to face stress. Urdhva Dhanurasana is a natural medicine for the spine, weakness, physical organs, low energy levels, and physiological, psychological, and spiritual health. The yoga master daily performs Urdhva Dhanurasana to increase their spiritual power. Urdhva Dhanurasana should be performed with the help of yoga masters.
Lie on your backside with your legs in a bridge pose. Rest the palms near the head, at shoulder distance, fingers under the shoulders. Upon breathing out, slowly slightly lift up and hang the head down. It ensures that the knees and legs are different hip-width and take breathe in and slowly lift the body up and come into a full back bend with the nevel on the highest points of the curve. stay in the pose for 5 to 8 breaths and repeat start all steps again and relax before the next pose. Start practices again with the same steps.
Benefits of Urdhva Dhanurasana Yoga:
There are the most important health benefits of Urdhva Dhanurasana Yoga are,
1. Urdhva Dhanurasana helps stretch the chest and expand the lungs for breathing and special for wellbeing.
2. This pose helps increase stretch and strengthen abdominal muscles.
3. This asana helps to increase strengthen the shoulders and wrists.
4 Urdhva Dhanurasana is useful to destroy negative energy and emotions. and also decrease depression and stress.
5. This pose helps to strengthen your buttocks and extend your hips.
6. This pose increases the energy levels in the body.
7. Urdhva Dhanurasana strengthens the whole back chain and activates the back side body.
8. The Urdhva Dhanurasana helps to open seven chakras within the body and keep the body in harmony with each other parts.
Step by step Urdhva Dhanurasana yoga:
1. Lie flat on the back on the floor. (Step 1)
2. curve and hold up the elbows over the head, and place the palms under the shoulders. The space between the palms should not be bigger than the shoulders and the fingers should be facing the feet.
3. curve and hold up the knee joints, then drag the feet near as far as they touch the hips. (Step 2)
4. breath out, hold up the torso and relax the crown of the head on the floor. (Step 3.) Take two breaths.
5. Now breath out, hold upwards the torso and head and angle the back so that its weight is taken on the palms and the hands. (Step 4)
6. extend the arms from the shoulders until the elbows are straightened, at the same time pulling the thigh muscles up. (Step 5)
7. To get a better curve, breath out and pull the thigh muscles still higher by holding up the heels off the floor. Extend the chest, stretch up the sacral zone of the spine as far as the abdomen is flexed and look as a drum and then lower the heels to the floor, protecting the stretch of the spine.
8. hold this posture from half a minute to a minute, with normal breathing.
9. With an exhalation, lower the body to the floor by bending the knees and elbows.