Urdhva Dhanurasana --> Upward Bow Pose

Urdhva Dhanurasana Health Benefits

Urdhva Dhanurasana is an advance backbend and it gives many health benefits to the body and mind. In Ashtanga yoga Primary series it is practiced after the end of seated postures and before the finishing sequence. In Ashtanga it is recommended to hold it 3x for 5 breaths and in between it is better to rest not fully on the floor, but on the forehead and arms. If you still cannot do an Upward Bow Pose you can practice Bridge pose, where you are resting your shoulders and head on the floor and lifting up only the hips or there are also a few modifications where the teacher can help you to lift up and hold you in the full asana. 


  • The posture stretches the chest, shoulders and lungs
  • Strengthens the wrists, arms, shoulders, abdomen, and spine 
  • Stimulates the thyroid and pituitary glands
  • Increases energy levels 
  • Expands your chest and lungs
  • Stretches you hip flexors and core muscles
  • Strengthens the muscles that control your shoulder blades
  • Can relieve lower back pain 
  • Opens up the accessory muscles of breathing