Urdhva Dhanurasana, also known as Wheel Pose, is a deep backbend that offers a multitude of physical and mental benefits. In Sanskrit, “Urdhva” means upward, “Dhanu” means bow, and “Asana” means posture. When performed correctly, this pose resembles the shape of a wheel, hence its English name. Urdhva Dhanurasana is considered an intermediate to advanced yoga pose, and it’s important to approach it with caution and mindfulness. Below, we will explore the steps to perform this pose, its benefits, and the precautions to keep in mind when practicing it.
1. Start by lying on your back with your knees bent and your feet hip-width apart, close to your buttocks.
2. Place your hands on the ground, next to your ears, with your fingers pointing toward your shoulders.
3. Press through your hands and feet as you lift your hips toward the ceiling.
4. Straighten your arms and legs, coming into a full backbend with the crown of your head on the mat.
5. Keep pressing through your hands and feet, engaging your core and lifting your chest towards the ceiling.
6. Hold the pose for several breaths, then slowly lower yourself back down to the mat with control.
– Stretches the chest and lungs
– Strengthens the arms, wrists, abdomen, and spine
– Stimulates the thyroid and pituitary glands
– Increases energy and counteracts fatigue
– Therapeutic for asthma, infertility, and osteoporosis
– Improves posture and counteracts the effects of sitting for long periods
– Avoid practicing Urdhva Dhanurasana if you have a recent or chronic injury to the arms, wrists, shoulders, back, or neck.
– If you have high or low blood pressure, consult with a healthcare professional before attempting this pose.
– Pregnant individuals should avoid deep backbends and can modify the pose by practicing a supported bridge pose instead.
In conclusion, Urdhva Dhanurasana is a powerful yoga pose that requires strength, flexibility, and focus. When practiced mindfully and with proper alignment, it can bring about a sense of vitality and openness in the body. However, it’s important to approach this pose with caution and to listen to your body’s needs. With consistent practice and attention to detail, Wheel Pose can become a transformative part of your yoga practice.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.