The splendid showcase of extreme physical flexibility and molding of the body into different art forms by the professional contortionists surely leaves us open-eyed. Well, 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 dwell 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.
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 in supine on a yoga mat. Bend at 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 the time.
Modify the Pose using 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 are often deprived of the care and attention they deserve. One such type is the intercostal muscles in the ribs responsible for opening and shrinking of the rib cage during breathing exercises. Wheel pose duly notices the importance of intercostal muscles and gives them a good stretch for an 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 that helps in creating strength in these body parts along with strengthening the legs, spine, hips, and increasing flexibility.
3. Lengthens the Spine: Our spine has to suffer a lot owing to the 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 spine keeping it healthy and strong.
4. Fuels the Body and Mind: A few seconds in the upward wheel pose is enough to make the practitioners feel energized. And, a 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. The Urdhva Dhanurasana is an exercise that 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: The 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 along with protecting the practitioners from osteoporosis.
8. It’s a Heart Opener: Open your heart to the feelings of love, kindness, and compassion with the urdhva dhanurasana. It is an excellent heart-opener that expands the chest benefitting the practitioner physically and emotionally.
Fold your body into the Urdhva Dhanurasana and leave the mat feeling more energized and alive than ever.
To know about Urdhva Dhanurasana in further detail, explore our Yoga Teacher Training In India.