Variations (1)
Urdhva Dhanurasana II
ऊर्ध्व धनुरासन II
Urdhva Dhanurasana II, or Upward Bow Pose II, is an advanced and powerful backbend that strengthens the entire body while providing an intense stretch to the chest, abdomen, and hip flexors. This 'II' variation emphasizes straightening the arms and legs for a deeper expression.
Anatomy Involved
Benefits
- Strengthens arms, wrists, legs, buttocks, abdomen, and spine
- Stretches the chest, lungs, and shoulders
- Increases energy and counteracts depression
- Stimulates the thyroid and pituitary glands
- Improves flexibility of the spine and hip flexors
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe back, neck, or wrist injuries
- High or low blood pressure
- Heart problems
- Carpal tunnel syndrome
- Headache or migraine
- 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
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Place hands on blocks against a wall to reduce wrist angle, or avoid the pose.
shoulder injury
Use a strap around the upper arms to keep them shoulder-width apart and prevent outward rotation.
back pain
Perform preparatory backbends like Setu Bandhasana (Bridge Pose) with support, avoid full Urdhva Dhanurasana II.
Target Areas
Practice Flow
About this Pose
Urdhva Dhanurasana II, or Upward Bow Pose II, is an advanced and powerful backbend that strengthens the entire body while providing an intense stretch to the chest, abdomen, and hip flexors. This 'II' variation emphasizes straightening the arms and legs for a deeper expression.
How to Practice
1. Lie on your back with knees bent and feet flat on the floor, hip-width apart and parallel, close to your buttocks.
2. Place your hands beside your ears with fingers pointing towards your shoulders, palms flat on the floor.
3. Inhale and press into your feet and hands, lifting your hips off the floor. Lift your head off the floor and gently rest the crown of your head on the mat.
4. Inhale again and press firmly through your hands and feet to lift your torso completely off the floor, straightening your arms fully. Draw your elbows in towards each other.
5. Lift your head entirely off the floor, allowing the neck to be long and relaxed. Gaze towards your hands.
6 more steps remaining
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Frequently Asked Questions
Common questions about Urdhva Dhanurasana II
What is Urdhva Dhanurasana II?
Urdhva Dhanurasana II, or Upward Bow Pose II, is an advanced and powerful backbend that strengthens the entire body while providing an intense stretch to the chest, abdomen, and hip flexors. This 'II' variation emphasizes straightening the arms and legs for a deeper expression.
What are the benefits of Urdhva Dhanurasana II?
Strengthens arms, wrists, legs, buttocks, abdomen, and spine. Stretches the chest, lungs, and shoulders. Increases energy and counteracts depression. Stimulates the thyroid and pituitary glands. Improves flexibility of the spine and hip flexors. Prepares the body for deeper backbends.
Who should avoid Urdhva Dhanurasana II?
Avoid this pose if you have: Severe back, neck, or wrist injuries, High or low blood pressure, Heart problems, Carpal tunnel syndrome, Headache or migraine, Pregnancy.
How many steps are in Urdhva Dhanurasana II?
Urdhva Dhanurasana II is practiced in 11 steps. Lie on your back with knees bent and feet flat on the floor, hip-width apart and parallel, close to your buttocks.
Is Urdhva Dhanurasana II suitable for beginners?
Urdhva Dhanurasana II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Urdhva Dhanurasana II?
You may use: wall, block, strap. Props make the pose more accessible and comfortable.
What conditions does Urdhva Dhanurasana II help with?
Urdhva Dhanurasana II is therapeutic for: strength, flexibility, posture correction, depression.
What poses should I do before Urdhva Dhanurasana II?
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 II with other poses