Urdhva Dhanurasana: method, health benefits and precautions

Jagdish Tandia

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Urdhva Dhanurasana

Chakrasana is also known as Urdhva Dhanurasana / Wheel Pose. It is a Sanskrit word consisting of two words. In this, the first word “Urdhva” means “lifted” and the second word “Dhanur” means “bow”. In Chakrasana your position looks like a raised bow.

Urdhva Dhanurasana (Chakrasana) is a backbend yoga. It is also known as Wheel Pose in English. In this posture, there is an upward tilt like a wheel. In this asana, there is great flexibility in the spine. Back bridge acrobats or gymnastics are a major part of the daily routine.

There are many health benefits to doing this. It helps in weight loss by reducing fat from our body. It helps us in fighting many types of diseases. Let us know in detail about the method, benefits, and precautions of Urdhva Dhanurasana.

Before performing Urdhva Dhanurasana (Chakrasana)

Steps of Urdhva dhanurasana (Chakrasana)

We are giving here a detailed method of doing Urdhva Dhanurasana, read it carefully.

  1. Lie flat on your back. Keep your arms straight along the length of the body.
  2. Bring your legs as close to your hips as you can by turning your legs.
  3. Keep hands close to the head. The distance between the hands should be the same as that between the legs.
  4. Lift the hips by putting weight on the feet.
  5. Now by putting weight on the hands, lift the shoulders and then the torso, and start straightening the arms. Come up until your arms are completely straight. Inhale as you rise.
  6. Keep feet firmly fixed. Fold the back as much as you want. Do not force your back.
  7. Focus the vision on the hands.
  8. Stay in the posture for 5-10 seconds, then hold the head back on the floor. Exhale while coming down. Repeat 2-3 times. If it is not so, do as much as you can.
  9. Steps in reverse order to make it easy to pull out.

Easy method of Urdhva dhanurasana (Chakrasana)

  • If you find it difficult to do Urdhva Dhanurasana, then you can do Sethubandhasan instead.
  • To make this asana easy, you can place a yoga block under your hands. Keep the blocks adjacent to one wall so that they do not slip.

Benefits of Urdhva Dhanurasana (Chakrasana)

There are countless benefits to Chakrasana Yoga. Here some special benefits are being mentioned to you. But the thing to note is that you can get the maximum benefit from this yoga practice.

Makes the spine flexible and strong

Chakrasana is a good asana to strengthen the spine of our body. This brings flexibility in the bone of the reed, as a person grows in age, his or her vertebral bone starts to compress. Apart from this, Chakrasana strengthens hands, wrists, feet, shoulders, etc.

Urdhva Dhanurasana To reduce obesity

With the regular practice of Chakrasana, you can reduce obesity by reducing your weight. It reduces the fat stored in the stomach. This asana increases the capacity of the lungs, which circulates more oxygen in the body.

To stimulate the nervous system and the endocrine gland

Chakrasana is a good asana for stimulating the thyroid gland and pituitary gland. When the gland is stimulated, it secretes hormones more, which makes you excited and reduces stress.

Urdhva Dhanurasana For an attractive personality

Chakrasana develops our chest. Which makes it look beautiful. This makes us feel good about ourselves, which makes us feel more comfortable interacting with people and helps people to have a good relationship.

Beneficial in different types of diseases

Many types of diseases like infertility, asthma, and osteoporosis can be cured by doing Chakrasana Yoga. Regular practice of this asana improves cardiovascular health.

To cure the digestive system

The root of all types of diseases is our stomach. Many diseases occur due to poor digestion. Chakrasana helps in correcting the digestive system of our stomach and cures various stomach-related problems.

Urdhva Dhanurasana Prevents old age

It is said that by doing this asana, old age comes late and you maintain your young state. You can also say that this yoga practice slows down your aging process.

Urdhva Dhanurasana For the beauty of the skin

When you hang your head down in this posture, the blood flow becomes more, which is very helpful in improving your face. It keeps your heart healthy and Energy in the body.

Posture after performing Urdhva Dhanurasana (Chakrasana)

  • Sarvangasana or Shoulderstand
  • Halasana or Plow Pose
  • Karnapidasana or Ear Pressure or Knee to Ear Pose
  • Urdhva Padmasana or Inverted Lotus Pose
  • Pindasana or Embryo Pose

Precautions to do Chakrasana (Urdhva Dhanurasana)

  1. If you have wrist pain or you have carpal tunnel syndrome, do not do this asana.
  2. If you have pain in your shoulders, do not do this asana.
  3. Pregnant women should not do this asana.
  4. If you have back and back pain, do not do this asana.
  5. Those with carpal tunnel syndrome should not do Urdhva Dhanurasana.
  6. If you have a headache and you are troubled by high blood pressure problems then do not do this asana.
  7. Do not do this asana if you have diarrhea, heart problems, high blood pressure.