Variations (1)
Urdhva Dhanurasana
ऊर्ध्व धनुरासन
Urdhva Dhanurasana is a powerful backbend that opens the chest, strengthens the legs and spine, and energizes the body. It requires significant flexibility and strength.
Anatomy Involved
Benefits
- Strengthens the legs, arms, and spine
- Opens the chest and shoulders
- Stimulates the thyroid and pituitary glands
- Increases energy and counteracts depression
- Improves flexibility and balance
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- Shoulder injury
- High blood pressure
- Headache
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Urdhva Dhanurasana is a powerful backbend that opens the chest, strengthens the legs and spine, and energizes the body. It requires significant flexibility and strength.
How to Practice
1. Lie supine with knees bent, feet hip-width apart and parallel, heels close to the buttocks.
2. Place hands shoulder-width apart, palms down near the shoulders, fingers pointing towards the shoulders. Inhale.
3. Exhale, pressing firmly into hands and feet, lift the hips up towards the ceiling.
4. Lift the chest towards the chin, drawing the shoulder blades down the back and rotating the upper arms outwards.
5. Keep thighs parallel and rotate them inwards. Lengthen the tailbone towards the knees.
4 more steps remaining
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Frequently Asked Questions
Common questions about Urdhva Dhanurasana
What is Urdhva Dhanurasana?
Urdhva Dhanurasana is a powerful backbend that opens the chest, strengthens the legs and spine, and energizes the body. It requires significant flexibility and strength.
What are the benefits of Urdhva Dhanurasana?
Strengthens the legs, arms, and spine. Opens the chest and shoulders. Stimulates the thyroid and pituitary glands. Increases energy and counteracts depression. Improves flexibility and balance.
Who should avoid Urdhva Dhanurasana?
Avoid this pose if you have: Back injury, Shoulder injury, High blood pressure, Headache, Pregnancy.
How many steps are in Urdhva Dhanurasana?
Urdhva Dhanurasana is practiced in 9 steps. Lie supine with knees bent, feet hip-width apart and parallel, heels close to the buttocks.
Is Urdhva Dhanurasana suitable for beginners?
Urdhva Dhanurasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Urdhva Dhanurasana?
You may use: wall, block. Props make the pose more accessible and comfortable.
What poses should I do before Urdhva Dhanurasana?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Urdhva Dhanurasana with other poses