Urdhav Dhanurasan(Wheel Pose) : Benefits, Method, Precautions, Modification

Urdhav Dhanurasan Urdhav Dhanurasan(Wheel Pose) : Benefits, Method, Precautions, Modifications

30 Min activity


Urdhva Dhanurasan              
Wheel pose

The term Urdhva Dhanurasan is derived from the Sanskrit word. The meaning of the word urdhva means upward, Dhanur means bow, Asana is a pose.
The term Urdhva Dhanurasan means upward bow pose. people often call it a wheel pose as the posture resembles a wheel.
An individual can achieve various benefits if he practices this pose every day. It helps us to keep our limbs and spine strong and flexible. This pose will help in toning our abdomen. It improves the overall health of our abdominals. This pose is easier than chakras. This is a beginner-level backed posture. It will open up our chest. It will strengthen your back and head. This pose consists of the involvement of your neck, head, back, spinal cord, thighs, and hands. It focuses on stretching the muscles of the neck, back, and torso. This asan is known for its front and abdominal stretch. This pose will help you to improve your front upper torso. people with vertigo shouldn’t practice this exercise as it may cause problems to them. This exercise though cures many problems but if you are suffering from any kind of back pain then avoid practicing this exercise. You need to be very careful while performing this pose to avoid any kind of injury.
Innumerable benefits could be achieved with a regular and proper practice of Urdhva Dhanurasan. It keeps the spine and limbs very strong and flexible, even in old age. It tones and soothes the nerves and improves the circulation of blood in the whole body. It improves digestion and helps relieve constipation, gas, flatulence, piles, and fistula. Intense and full opening in the rib cage tones the entire chest, improving lung capacity. The sense organs, i.e., the skin, sense of smell, voice, hearing, and eyesight are all improved. Circulation to the brain improves. The whole body and mind benefit immensely from this great posture. Intelligence, calmness, memory, attentiveness, willpower, and concentration are developed.

Before practicing Urdhva Dhanurasan one should learn the proper technique of the pose to avoid any kind of injury. The correct technique needs to be practiced to get the maximum benefits out of it. let’s have a look into the correct technique of the pose to avoid injury.
Step 1: Stretch yourself while standing straight.
Step 2: Keep your hands on the waist and support your waist.
Step 3: Stretch your neck and bend your head in the backward direction.
Step 4: Bend yourself as far as you can. Inhale and exhale naturally.
Step 5: Remove your hand from the back and stretch them in the same direction. Slowly bend yourself in the directions and touch the floor with your palms.
Step 6: You will feel a gentle stretch on your neck, back, shoulder, hands, and inner thighs.
Step 7: Hold in for 10 seconds to 15 seconds.
Step 8: Relax and get back to the initial position.
Step 9: Repeat this posture at least 5 times.
Before practicing the pose, it is very important to read all the precautions. An individual must know about who can and who can’t practice this pose to avoid any kind of injury. It is very important to practice this posture under surveillance. You can hire a yoga teacher or ask someone who knows the proper technique of the posture to avoid injuries. Props and modification:
  1. Use your hands to support your back.
  2. You can ask someone for support to avoid any injury.
  3. Use a wall to support yourself. you can hold your hand on the wall and slowly bend yourself more. This will allow your back to bend more than you can. It will allow more flexibility than usual.