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Upward-Facing Bow Pose (Urdhva Dhanurasana)

Back bends Level Advanced Stretch Arms/Shoulder Area Legs/Hips Area Strengthen Back Area/ETC. Revitalize Blood circulation Circulation Metabolism Reproductive system Respiratory system Thyroid Improve Illness/Symptoms Pain/Stiffness/Etc. Inversions
Arms (all parts) Asthma Back Chest Concentration Core Legs (all parts) Menstrual pain Neck Shoulders Thighs Wrists
Urdhva_Dhanurasana (Upward-Facing Bow Pose) final position

Sanskrit

Urdhva Dhanurasana, Chakrasana

English

Upward-Facing Bow Pose

Yoga Pose Type

Back bend, inversion

Health Benefits

Improves: Digestion, asthma, menstrual cramps
Revitalizes: Reproductive system, thyroids, pituitary glands, metabolism, circulation, blood circulation, respiration
Stretches: Arms, chest, shoulders, wrists, legs, core, neck, thighs
Strengthens: Back, concentration

Psychological Benefits


energizing
calming
confidence

What I Like About This Pose

The bow pose is truly invigorating and sharpens your mind. Besides that, it is a super chest opener.

Upward-Facing Bow Pose Step-By-Step

Breathing

Exhale: When lifting up.
Inhale: When releasing.

Tip’s For Beginners

Beginners tend to lift from the pelvis but first you have to lift your chest (which is quite challenging!), then your pelvis and finally your legs.

Props

STEP
Lie flat on the floor on your back. Fold your legs and pull your heels towards your buttocks.

Legs: Keep them hips width apart.

STEP
Rise your hands above your head, place your palms on the side of your head with fingers pointing back.
STEP
Exhale, lift your chest→pelvis→legs.
Lifting order.

Keep the pose for 20 seconds. Exhale and release.
Arms: Push them towards the ground.
Neck: Keep it soft.

Upward-Facing Bow Pose Contraindications

Avoid this pose if you have following issues.

Surgery/Injury

Spine, neck

Illness

Heart problems, carpal tunnel syndrome, herniated discs, glaucoma

Issues/Condition

Wrists, vertigo, headache


Pregnancy/Post Natal

All pregnancy stages, post natal

Back bends Level Advanced Stretch Arms/Shoulder Area Legs/Hips Area Strengthen Back Area/ETC. Revitalize Blood circulation Circulation Metabolism Reproductive system Respiratory system Thyroid Improve Illness/Symptoms Pain/Stiffness/Etc. Inversions
Arms (all parts) Asthma Back Chest Concentration Core Legs (all parts) Menstrual pain Neck Shoulders Thighs Wrists
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