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.
Benefits:
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.

• Improve spine flexibility: This pose will improve the flexibility in your spine. It consists backend of both the upper and lower back which enhances the flexibility in the spine and elongates the spine.
• This pose will strengthen the shoulders: Practicing this pose will strengthen the shoulder, back, neck, arms, and elbow.
• Strengthen the lower back: This pose will help you in strengthening the lower back of your body.
• This pose will help you to improve mobility: This is a great yoga practice to improve your mobility.
• Reduces cardiac attack: This pose will reduce the chances of cardiac attack by increasing the blood flow in our body.
• Reduces belly fat: This pose will help you in reducing belly fat. It exerts pressure on your thighs and reduces extra fat from your thighs.
• Practicing this posture will regulate your metabolism: This pose will help you in regulating your metabolism. Stretching your body and neck will help you to regulate your metabolism. It secrets the thyroid hormones that control the metabolism of your body.
• Practicing this will Reduce stiffness: This pose will reduce stiffness from your body. It will reduce the tension and spasms of your body. 
•  It will help you to control blood sugar: This pose will control the level of your blood sugar. It is a great exercise to control blood sugar.
• This pose will release tension: This pose will help you in releasing the tension or stiffness of your body. No practicing this pose will help you in reducing the pain in your neck and back. The pain because of stiffness can be cured by this pose.
• This pose will strengthen your spine: This pose will help you strengthen your spine.
• Improve blood circulation: This pose will help you in improving the blood circulation of your body.
• This pose will help you in blood circulation which will enhance the glow of your body and face. This is a great exercise to improve your face.
• Reduce Hair fall: This pose will help you in reducing hair fall. The blood circulation will help you in increasing the hair condition it will make them look more shiner, thick, and even help in the growth of your hair. It will prevent you from hair fall.
• This pose will improve your lung capacity: This is a great pose for an individual who is suffering from lungs related issues.
• This will cure respiratory disorder: This is a great pose to cure your respiration-related problem. It will improve the health of your respiration.
• This pose will help you in controlling your high blood sugar. It will also enhance the pancreas.
• This pose will help you in curing your neck, shoulder, and back pain.
• This pose helps you in reducing cramps: This is a great yoga posture that will reduce your menstrual cramps and disorders.
• This pose will stimulate abdominal organs.
• Performing this practice will enhance your heart health. This pose will enhance your heart health. This is a great yoga practice to enhance your heart health.
• This pose will prevent you from bloating: This is a great pose that will help you in reducing your bloating. It is a great pose that will help you in reducing bloating and improve your digestion. It will also cure your gastric problem this is a great pose to help you maintain the overall strength of your abdomen.

Technique:
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.
Precautions:
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.

• Don’t practice this pose if you are suffering from high blood pressure.
• Avoid practicing if you are suffering from a hernia.
• Consult your doctor if you have cervical.
•  Ask your doctor if you are suffering from any kind of back pain.
•  Avoid practicing if you have just recovered from an operation.
• Avoid practicing if you are suffering from any physical injury.
• Skip this pose during pregnancy.
• Individuals with duodenal peptic ulcers must refrain from practicing this pose.
• If you have a hip issue, avoid practicing as it might worsen the condition. Consult your doctor if you still want to practice.
• Don’t bend your knees or elbow while practicing this pose.
• Maintain enough gap between your hands to ensure more flow of blood.
• Don’t practice this pose if you have vertigo.
• Learn this pose under supervision. Don’t practice this all by yourself as you may end up hurting yourself.

Props and modification:

5. Use your hands to support your back.
5. You can ask someone for support to avoid any injury.
5. 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.