Urdhva Dhanurasana or upward facing bow is an intermediate/ advanced backbend which is very beneficial for the body. Using the chair as a prop one can have several options and make the pose quite accessible for even beginners.

Props Required P:- 1 chair, 1 mat,
1 blanket

Organising the Pose

  1. Keep a chair, about 2’ away from a wall with the backrest towards it. Drape a blanket across the backrest for padding.
  2. Sit on the chair, facing away from the wall, with your heels lifted and  pressed against the front legs of the chair.
  3. Inhale and rest your upper back against the backrest of the chair as you expand your chest, drawing your elbows away.
  4. Exhale lift your butt off the chair as you push your pelvis forward, stretching chest and abdomen.
  5. Inhale lift both your arms up and back towards the wall, as you release your head back. Let the palms rest against the wall with the fingers facing downwards. Find more expansion by going deeper down with your hands as you push your hips upwards. Let your head be relaxed.
  6. Hold this supported backbend for 30-60 seconds with normal breathing. To come out of the pose support the back of your neck with one hand as you slide the other hand back as you come into seated on the chair.

Use of Props-

l Use an anti skid mat so the chair remains steady on it.


  1. Stretches the chest and lungs
  2. Stengthens the legs, buttocks, abdomen and spine.
  3. Stimulates the thyroid and pituitary
  4. Increases energy and counteracts depression.
  5. Therapeutic for asthma, back pain and osteoporosis.


Neelanjana Bharadwaj- Yoga Expert