Back Muscle Strengthening with Urdhva Dhanurasana

What is Urdhva Dhanurasana?

Urdhva Dhanurasana is an excellent exercise that helps to open up the shoulder and the chest, relieving all kinds of pain in those areas. This is one of the many yoga backbends in which the tissues of the chest muscles move apart and those of the back move closer in.

Step by step procedure:

• You can assume this back muscle strengthening pose from simply lying on your back.


• First, slowly move your hands to the back and place them just beneath your shoulders with your fingers pointing outwards.


• Let your elbows stick in towards your body. Bring in your feet towards your buttocks and gently lift your pelvis off the floor.


• When your first lift is completed, exhale and rest your hands so that they are more towards your feet.


• This will make you feel comfortable enough to hold on to the pose for a few minutes.

Tips:

This is an extremely difficult pose to practice. If you are not an experienced practitioner, you may not be able to practice this pose without props. You can use wooden blocks or other support fixtures to come into this pose. With repeated practice, you will not have to use support again.

Benefits:

• The abs, hips, and back are all positively affected by this pose. Of all the back strengthening yoga poses, this pose is considered the best.


• While strengthening the muscles in the back, this pose also helps to open up the hips and strengthen the inner thighs, buttocks and the pelvic floor.


• All yoga backbend poses create a space in the spinal column and allow the chest and the lungs to expand. When the lungs thus expand, the larynx also opens up.


• The pose improves blood circulation because of the increase of oxygen in the lungs. The endocrine system is also revitalized, especially benefiting the pituitary and the thyroid gland.


• This pose helps to open up and energize all the chakras. The wrists, arms, legs, abdomen, buttocks and spine, all are rejuvenated and strengthened.


• This pose is considered one of the most rewarding in yoga. The pose is considered therapeutic for those who are suffering from back pain, osteoporosis, respiratory disorders, and infertility.

Contraindications:
Though there are many benefits of this pose, it may be harmful for some people. Those who have a degenerative disc disease or women who are pregnant should not practice this pose. In addition, those who have heart troubles, blood pressure, or any other kind of infirmity should also refrain from trying out this pose.