Dvapada Dhanurasana (Bridge Pose on elbow): - Steps, Benefits, and Precautions

Hello friends, you are welcome to Natural Health Tips. Today, I will tell you about Dvapada Dhanurasana Steps, Benefits, and Precautions.

Friends, if your back posture is spoiled, then today's Yoga is very good for you.

Dvapada Dhanurasana is a medium-level yoga pose and Dhanurasana is a beginner-level pose.

This asana is neither of beginner level nor advanced level. This is an intermediate-level yoga posture.

When you become an expert in your basic level yoga practice, you have to move one step ahead.

The next step will be yours, the practice of Intermediate level yoga.

Now you have to be an expert in yoga practice at the Intermediate level.

Friends, in basic-level yoga practice, your body becomes flexible and strong.

But if you want to increase your flexibility level, you will have to do rigorous Yoga practice at Intermediate Level.

Intermediate-level yoga is one type, Bridge Pose on an elbow. Today we will learn about this Yoga in detail.

You will not have to read any other article after today's post.

Let us now start practicing Yoga today.

History of Dvapada Dhanurasana –

Friends, Dvapada Dhanurasana is an Intermediate Level Yoga pose.

We know this in English as Bridge Pose on Elbow. In this posture, our spine remains twisted like a bow.

The entire weight of our body is balanced on the elbow and foot.

This asana is made up of a combination of 2 words.

Dvapada - bridge

Dhanurasana - Elbow pose

When we add these words, Bridge Pose on Elbow is constructed.

Meaning -

Hindi Meaning - Dwapada Dhanurasan

Sanskrit meaning - dvapada dhanurasana

English Meaning - Bridge Pose on Elbow

Let us now start the bridge pose on the elbow.

How to do Bridge Pose on Elbow –

Preparatory Pose –

1) Dhanurasana

2) Chakrasana

3) Savasana

Steps –

1) First of all you have to lie back on top of the mat.

2) Now you have to fold your leg with your knee. Your heels should be near the hips.

3) The position of your body should be at an angle of 90 degrees.

4) Now you have to take a breath in and raise your lower back up.

5) Your head and shoulder should be stuck to the mat.

6) You have to support the lower back with your palms.

7) Your hands should be stuck to the mat from shoulder to elbow.

8) Now you have to spend some time in this position.

9) During this, you have to breathe slowly and continuously.

10) Finally you have to leave this posture

Follow up Pose-

1) Viparita karani

2) Parighasana

3) Bitilasana

Duration –

The beginner must do at least 20 to 30 seconds 

Intermediate should do more than 30 seconds but less than 60 seconds

The expert will do it for 120 seconds

Variations –

1) bridge pose on forearms

2) Bridge pose using a Chair

3) Bridge pose using wall

Beginner tips –

Friends, if you are trying this yoga for the first time, you should practice it first.

Because all the pressure of this yoga falls on your spine, injury can occur in your spine.

Bridge pose on Elbow Benefits –

1) This asana makes your spine strong and flexible.

2) This posture increases the strength of your neck and shoulder.

3) This asana also helps to correct the posture of your body.

4) It also cures stomach problems like gas and indigestion.

5) Increases digestion power and improves blood circulation.

6) This posture reduces stains and spots on your face and increases Glow.

7) This pose makes your joints strong and increases their strength.

8) This asana improves your mental strength.

9) It also helps in reducing stress and anxiety.

10) Helps in eliminating depression too.

Dvapada Dhanurasana Precautions –

1) This practice should not be done when there is spine, neck, and shoulder pain.

2) Beginners should do this asana carefully.

3) Pregnant women should not do this asana.

4) It should not be done in case of Hip Pain or injury.

5) Even if there is a problem of high blood pressure and heart, This asana should not be done.

Question and Answer Related to Dvapada Dhanurasana

Q1) What are the precautions of Dvapada Dhanurasana?

Ans - While doing this pose, you should lift the back carefully otherwise you may get hurt.

Q2 ) What is the ideal duration of doing this pose?

Ans - You should do this pose for at least 30 seconds.

Q3 ) Should a Piles patient do this pose?

Ans- No, Piles patients should not do this pose.

Q4) Can pregnant women do this pose?

Ans - No, pregnant women should avoid this pose.

Q5) Best Time For Dvapada Dhanurasana Pose ?

Ans - You Can do this pose in the morning, This Time is perfect for your health.

Q6) What are the precautions for performing yoga?

Ans - You should always do yoga under the supervision of the trainer so that you do not get hurt.

Q7) How to practice Dhanurasana step by step?

Ans - The steps have been explained in detail in the above post, follow them.

Final words on Dvapada Dhanurasana Steps, Benefits, and Precautions-

Friends, I hope you have liked today's post-Dvapada Dhanurasana Steps, Benefits, and Precautions very much.

Today we have tried to understand everything about bridge Pose on the elbow in detail.

I have told you one thing in detail so that you can catch everything about this pose.

Now you have to read this article in detail and follow it in your daily routine.

Hope you got something to learn from today's post.

Also, Read - 

• Naukasana Benefits and Precautions
• Yoga Poses For Arms And Shoulders
• 5 yoga poses for better sleep