Upward Bow (Wheel) Pose
Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.
Upward Bow (Wheel) Pose: Step-by-Step Instructions:
Step 1:
Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.
Step 2:
Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against the back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.
Step 3:
Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.
Step 4:
Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor.
Step 5:
Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.
Pose Information
Sanskrit Name
Urdhva Dhanurasana
Contraindications and Cautions
Back injury
Carpal tunnel syndrome
Diarrhea
Headache
Heart problems
High or low blood pressure
Often the armpits and/or groins are tight and restrict full movement into this pose. You can support either your hands or feet on a pair of blocks to help yourself realize the full backbend. Be sure to brace the blocks against a wall, and if you like, cover them with a sticky mat to keep the hands or feet from slipping.
Deepen the Pose:
Once in the pose, lift your heels away from the floor and press your tailbone toward the ceiling. Walk the feet a little closer to the hands. Then, from the height of the tailbone, press the heels into the floor again. This will increase the depth of the backbend.
