'Urdhva' mens 'Upwards', 'Dhanu' refers to a 'bow'.  This exercise can be done in two stages which is

 explained below.


1. Lie down with face upward, bend the knees so that the feet touch the hips.

2.  Exhale, raise the back and trunk slowly as shown in the figure.  The head and neck should rest on the floor (refer Fig. 82.0).


3.  Hold in this posture for about 15 to 20 seconds with even breathing.

4.  Slowly come back to the normal position and relax.

5.  This is the first phase of Urdhva Dhanurasana.  Once this exercise is well parctised the following stage will be performed easily.

6.  In this stage, continue to raise back and trunk so that the crown of the head should touch the ground (refer Fig. 82.1).


Therapeutic Advantages

1.  This exercise helps to cure back pain and also pain in the region of neck. 

2.  Joint pain in the region of knees and in the region of legs are cured.

3.  This exercise develops concentration  and control of mind.

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