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Steps of Chakrasana – Urdva Dhanurasana (Wheel Pose)
 Lie down on your back with feet apart ,bend your knees and place your feet on the ground close
to your body.
 Now bring your palms under your shoulders such that the fingers point towards the shoulders
and the elbows are shoulder width apart.
 Inhale and press your palms firmly into the floor.
 Lift your shoulders and elbow firmly into the floor
 Your Feet should be pressed firmly into the floor.
 Inhale and lift your hips up.
 The spine should be rolled up so that it may seem to resemble a semi circular arch or wheel.
 Straighten out your arms and legs as much as possible so that the hips and chest maybe pushed
up.
 Hold this pose for at least 15-30 seconds.
 To go back to original, bend your elbows to lower your head and shoulders to the floor.
 Then bend your knees and bring your spine and hips back to the ground and relax

Health Benefits Of The Upward Facing Bow Pose (Wheel Pose):
 Strengthens liver, pancreas and kidneys.
 Excellent for heart.
 Good for infertility, asthma and osteoporosis.
 Strengthens arms, shoulders, hands, wrists and legs.
 Stretches the chest and lungs
 Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
 Stimulates the thyroid and pituitary glands.
 Increases energy and counteracts depression.
 This asana also gives strength to your legs, abdomen, buttocks, spine, shoulder blades, glutes,
hamstrings, lower back, wrists, and arms.
 It cures infertility, asthma, and osteoporosis.
 It also relieves stress and reduces depression, and makes you feel energetic and full of life.
Getting into Ustrasana:
Begin Ustrasana by kneeling on the floor or a yoga mat. If your knees are sensitive, kneel on
extra padding. Make sure your knees are hip width apart and thighs are perpendicular to the
floor. The soles of your feet should face upward, toenails touching the floor. Place your palms on
your hips and try to keep your outer hips as soft as possible. Breathe deeply.
Use your hands to lengthen your back pelvis and draw the tailbone towards the pubis. Inhale and
lift your heart by pressing your shoulder blades to the back of your ribs. Begin to arc your back.
Withdraw your arms one at a time from your hips and place them on your heels. Press your
palms firmly against your heels to keep from losing your balance. Turn your arms outward so
that the elbow creases face forward. Arch your back until your arms are straight. Imagine that
there is a string tied around your waist that pulls you upward towards the sky.
If you find it difficult to keep your thighs perpendicular to the floor, try tilting the thighs
backward individually as you touch hand to heel, using entirely the left or right side limbs. Press
each thigh back into perpendicular position before joining the opposite hand and heel.
Furthermore, if you cannot touch your feet without compressing your lower back, turn your toes
under and raise your heels.

You can keep your neck at a neutral position, neither flexed nor extended, or drop your head
back. Be careful not to strain your neck or tighten your throat. Maintain this posture for 30
seconds to a minute. Breathe calm and deep
Benefits of Ustrasana:
 Reduces fat on thighs
 Opens up the hips, stretching deep hip flexors
 Stretches and strengthens the shoulders and back
 Expands the abdominal region, improving digestion and elimination
 Improves posture
 Opens the chest, improving respiration
 Loosens up the vertebrae
 Relieves lower back pain
 Helps to heal and balance the chakras
 Strengthens thighs and arms
 Improves flexibility, especially in the spine
 Stimulates endocrine glands
 Releases tension in the ovaries
 Stretches the ankles, thighs, groin, abdomen, chest, and throat
 Cures constipation
 Tones organs of the abdomen, pelvis, and neck
 Complements overall health and well-being
How to do Bow Pose Yoga
How to perform Dhanurasana is a very simple procedure. The different techniques and steps of
doing the Bow pose are being given below:
Steps for Dhanurasana
 First of all lie down in prone position
 Exhale, bend your knees and hold the ankles with hands
 While inhaling raise the thighs, head and chest as high as possible
 Try to maintain weight of the body on lower abdomen. Join the ankles. Look upward and breathe
normally.
 While exhaling, bring down the head and legs up to knee joint. Maintain this position as long as
you can hold and slowly come back to the original position
Benefits of Dhanurasana
 Dhanurasana strengthens the back and the abdomen at the same time.
 Keeps you active and energetic.
 It helps improve upon stomach disorders.
 Bow Pose also helps in reducing fat around belly area.

 It is beneficial specifically to women as it improves reproductive system and helps
improve menstrual disorders
 Helps regulate the pancreas and is recommended for people with diabetes
 Expands the thoracic region of the chest
 Helps alleviate hunchback
 Increases the appetite
 Bow Pose combines the benefits of the Cobra and the Locust postures.
Balancing the weight of the body on your abdomen also reduces abdominal fat and keeps the
digestive and reproductive systems healthy
Yoga Asana:
Pranamasana (Prayer Pose)
Mantra:
Om Mitraaya Namaha
Meaning:
One who is friendly to all.
Yoga Asana:
Hastauttanasana (Raised Arms Pose)
Mantra:
Om Ravaye Namaha
Meaning:
The shining or the radiant one.
Yoga Asana:
Hastapadasana (Standing Forward Bend)
Mantra:
Om Suryaya Namaha
Meaning:
The dispeller of darkness, responsible for generating activity.
Yoga Asana:
Ashwa Sanchalanasana (Equestrian Pose)
Mantra:
Om Bhaanave Namaha
Meaning:
One who illuminates or the bright one.

Yoga Asana:
Dandasana (Stick Pose)
Mantra:
Om Khagaya Namaha
Meaning:
One who is all-pervading, one who moves through the sky.
Yoga Asana:
Ashtanga Namaskara (Salute with Eight Parts Pose)
Mantra:
Om Pooshne Namaha
Meaning:
Giver of nourishment and fulfillment.
Yoga Asana:
Bhujangasana (Cobra Pose)
Mantra:
Om Hiranya Garbhaya Namaha
Meaning:
One who has a golden colored brilliance.
Yoga Asana:
Parvatasana (Mountain Pose)
Mantra:
Om Mareechaye Namaha
Meaning:
Giver of light with infinite rays.
Yoga Asana:
Ashwa Sanchalanasana (Equestrian Pose)
Mantra:
Om Aadityaaya Namaha
Meaning:
The son of Aditi, the cosmic divine mother.

Yoga Asana:
Hastapadasana (Standing Forward Bend)
Mantra:
Om Savitre Namaha
Meaning:
One who is responsible for life.
Yoga Asana:
Hastauttanasana (Raised Arms Pose)
Mantra:
Om Arkaaya Namaha
Meaning:
One who is worthy of praise and glory.
Yoga Asana:
Tadasana (Standing or Palm Tree Pose)
Mantra:
Om Bhaskaraya Namaha
Meaning:
Giver of wisdom and cosmic illumination

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