Yoga Pose for Day 67 - Upward Bow Pose (Urdhva Dhanurasana)

Upward Bow Pose is often referred to as Wheel Pose. However, in Wheel Pose, you bring your hands and legs close to each other to form a wheel whereas in Upward Bow Pose, hands and legs are apart. Upward Bow Pose is called as Urdhva Dhanurasana. In Sanskrit, 'Urdhva' means 'upward' and 'dhanur' means 'bow'. To learn how to do Wheel Pose, visit this page.

Upward Bow Pose also stimulates all the eight major chakras in the body. To learn about eight chakras, visit this page.

Other Benefits of Upward Bow Pose
  • Improves flexibility of the body
  • Improves spine flexibility and spine strength
  • Strengthens back muscles; relieves back pain
  • Stretches the shoulders
  • Strengthens lungs
  • Protects heart health
  • Practicing the pose helps to relieve headache.
  • Boosts functions of abdominal organs
  • Promotes fertility
  • Stretches the legs and strengthens leg muscles
  • Practicing the pose helps to relieve stress.
  • Lie down on the mat.
  • Fold your legs and place your feet on the floor close to your buttock. Maintain about hip-width space between your feet.
  • Raise your arms and place your palms on the floor behind your shoulders with the fingers pointing towards the shoulders.
  • With the palms and feet firmly on the ground, inhale as you lift your body upwards as high as possible.
  • Drop your head backwards so your chin is up facing the ceiling
  • Hold the pose for 20 seconds.
  • To release the pose, gently get back to floor and stretch your legs and hands.

Those with severe spine conditions, hip pain, shoulder pain and joint conditions should refrain from practicing Upward Bow Pose.


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  • Similar to Keezhadi excavations which bring to light the rich past of the Thamizh civilization, Thirumoolar's Thirumanthiram draws our attention to the unbelievably rich knowledge possessed by ancient Thamizh civilization in the field of medicine. It will be only right to say that Thirumoolar would have been the world's first anatomical scientist. 
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