Dvapada Dhanurasana (Bridge Pose On Elbows): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Before You Do Dvapada Dhanurasana?

The name appears from the Sanskrit word Dva, which means “both”; Pada, means “foot”; Dhanura, means “bow-shaped” or “curved”; and asana, which means “pose”.  It comes with great emotional, physical, and spiritual benefits. Dvapada Dhanurasana accounts to open and balance the Sahasrara (crown) chakra, this is connected to pure consciousness. It is also observed as the connection between the devotional creating power and the higher Self.

• Yogasana Level –  Intermediate
• Yogasana Style –  
• Yogasana Repetitions –  30 to 60 sec.
• Yogasana Strengthens – back
• Yogasana Stretches –  spine, neck, and thighs

Effect of

Dvapada Dhanurasana

on tri dosha

• Controls and balances the Prana Vayu. Therefore, it helps you to free from depression, stress and anxiety. It makes your mind in healthy state. It induces sleep and make your brain and nerves calm.

How To Do Dvapada Dhanurasana Yoga Posture/Asana?

• To do Dvapada Dhanurasana or Bridge Pose on Elbows, prepare a padded surface, you may use a yoga mat or a folded blanket or towel. Lie on the floor facing upwards. Then bend your knees and set your feet on the floor closer to your buttocks.
• Exhale, and push your tailbone upwards, while pressing down with your feet and arms, lifting the buttocks off the floor.
• Then bend your arms and crown of your head on the mat. After this, put your forearms on the mat and support your head with hands.
• After this, lift your buttocks up till the level of your thighs. Keep your thighs parallel to the floor. Keep your knees above the heels and push forward and away from the hips.
• Stay in the same position for half a minute then exhale and release, roll the spine down on the floor.
• The posture stretches the chest, neck, and spine. It has a calming effect which can prevent stress and mild depression, while it also helps in improving digestion and also relieves the symptoms of early menopause.
• It can have therapeutic effects on anxiety, fatigue, high blood pressure, insomnia, and backache.

Benefits Of  Dvapada Dhanurasana Yoga Posture/Asana?

1. Boosts Focus and Memory: Dvapada Dhanurasana is a helpful Asana when it comes to increasing focus and memory. These days, the mind gets easily distracted but this Asana has all the qualities of boosting memory and focus.
2. Removes Stress, Anxiety & Mild Depression: The posture aims at removing unnecessary stress, anxiety, and depression. It relieves the person from workload which we all face these days at the workplace and at home.
3. Boosts Energy Level and Reduces Fatigue: The Dvapada Dhanurasana asana is highly effective in boosting the lost energy. With the increase in age, the person feels low in energy however, doing this asana regularly increases the level of energy and fills the heart with new spirits.
4. Helpful in Insomnia, Osteoporosis & Asthma: This asana is the most recommended during asthma-like respiratory issues. If you have problems like insomnia or osteoporosis then also this asana is equally beneficial to do.
5. Stimulate the Pituitary and Thyroid Glands: Our body has a pituitary gland which is located at the base of the brain that controls the entire endocrine system. The pituitary affects the thyroid by producing a hormone called the Thyroid gland. The continuous practice of yoga stimulates both the glands and increases the level of comfort.
6. Strengthens and Stretches the Legs, Arms & Spine: The Asana stretches legs, arms, and spine which give the soothing effect to the body

Contraindications And Precautions Of The Posture/Asana?

• Neck injury
• It is totally contraindicated in back related problems like Low Back injury.
• Under expert supervision Pregnant women may do this asana.
• Don’t practice this pose with massive exertion to the body.

Science Behind Posture/Asana?

• Exhaustive exercise and a tremendous workout for your spine, neck, chest abdomen, thighs, hip. It widens up the chest, organs and it enhances blood circulation and oxygen in the body, which successively provides you fresh energy and enthusiasm. In this article detailed knowledge about practice of Setu Bandhasana including its indications and contraindications, its method of performing the asana and also its health benefits.

Beginners Tips For Dvapada Dhanurasana Posture/Asana?

• Beginners of dvapada dhanurasana should be careful while they rotate their shoulders below the torso. Shoulders should be carefully pull away from the ears. In starting days this pose will overstretch your neck and it may also cause pain and discomfort. Lift the shoulders tops towards the ears while pushing the shoulder blades away from the spine.

Advanced Pose Alterations

• Eka Pada Setu Bandha Sarvangasana

Related Yoga Poses/Asanas –

• Updog and Hero’s pose.

Reference:-

• https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.yog-peeth.com/bridge-pose-on-elbows-dvapada-dhanurasana-benefits/amp/&ved=2ahUKEwjoj_ezmuXwAhUjjOYKHSN1BhUQFnoECAYQAQ&usg=AOvVaw0f1oWkH_8wpt7oio3lAIfb&ampcf=1