Urdhva Dhanurasana
aka: Upward Bow or Wheel Pose
(OORD-vah don-your-AHS-anna)
urdhva = upward
dhanu = bow
Upward Bow Pose, or Urdhva Dhanurasana, is an advanced pose that builds strength and increases energy.
Advantages
Two Sanskrit words compose the meaning of urdhva Dhanurasana: urdhva, which means "upward," and dhanu, which means "bow."
This powerful asana:
* Strengthens the core of the body and clears the lungs
* Invigorates the thyroid and brain function
* Alleviates problems with depression, asthma, and back pain
If you have a back condition, carpel tunnel, or trouble with your blood pressure, do not perform Upward Bow Pose.
Step Into the Pose
1. Lie in Corpse Pose, then bend your knees, feet flat on the floor.
2. Bring your heels back to meet your buttocks.
3. Curve your arms behind your head, fingers aimed at the shoulders.
4. Inhale, and then, on the exhale, stretch up, lifting the tailbone off the floor a few inches.
5. Continue lifting the body gradually, a motion at a time, until legs and arms are fully extended.
6. Head hanging between the shoulder, hold the pose for 5 seconds.
7. Release a motion at a time, the same way you went up.
Beginner Tips
It's best to first perform this pose under the direction of a yoga instructor. Build form by using a strap to keep thighs together and a block at the base of the feet to provide support.
Advanced Tips
Once upright, draw a single leg into the chest, hold, then extend that leg out and hold. Repeat with other leg.
Anatomical Focus
* Wrists
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Therapeutic Applications
* Osteoporosis
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Benefits
* Stretches the chest and lungs
* Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
* Stimulates the thyroid and pituitary
* Increases energy and counteracts depression
* Therapeutic for asthma, back pain, infertility, and osteoporosis
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Contraindications and Cautions
* Back injury
* Carpal tunnel syndrome
* Diarrhea
* Headache
* Heart problems
* High or low blood pressure
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Beginner's Tip
The knees and feet tend to splay as you lift into this pose, which compresses the lower back. In the beginning position, loop and secure a strap around your thighs, just above the knees, to hold the thighs at hip width and parallel to each other. To keep the feet from turning out, place a block between them, with the bases of the big toes pressing the ends of the block. As you go up, press the feet into the block.
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Variations
Eka Pada Urdhva Dhanurasana (pronounced ACHE-ah POD-ah, eka = one, pada = foot or leg)
Perform Urdhva Dhanurasana. Shift your weight onto the left foot and, with an exhalation, bend your right knee and draw it into your torso. Then inhale and extend the right leg at about a 45 degree angle relative to the floor. Hold for 5 to 10 seconds, exhale, bend the knee and return the foot to the floor. Repeat with the left leg for the same length of time.
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Modifications and Props
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.
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Partnering
A partner can help you learn about the work in the shoulders in this pose. Have your partner stand at your head, facing you. Perform the pose. Your partner can bring his/her hands around the sides of your torso so that his/her palms cover the shoulder blades and encourage them to widen away from the spine.
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Preparatory Poses
* Bhujangasana
* Setu Bandha Sarvangasana
* Urdhva Mukha Svanasana
* Virasana
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Follow-Up Poses
* Ardha Matsyendrasana
* Supta Padangusthasana
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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.
* Wrists
► ▼
Therapeutic Applications
* Osteoporosis
► ▼
Benefits
* Stretches the chest and lungs
* Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
* Stimulates the thyroid and pituitary
* Increases energy and counteracts depression
* Therapeutic for asthma, back pain, infertility, and osteoporosis
► ▼
Contraindications and Cautions
* Back injury
* Carpal tunnel syndrome
* Diarrhea
* Headache
* Heart problems
* High or low blood pressure
► ▼
Beginner's Tip
The knees and feet tend to splay as you lift into this pose, which compresses the lower back. In the beginning position, loop and secure a strap around your thighs, just above the knees, to hold the thighs at hip width and parallel to each other. To keep the feet from turning out, place a block between them, with the bases of the big toes pressing the ends of the block. As you go up, press the feet into the block.
► ▼
Variations
Eka Pada Urdhva Dhanurasana (pronounced ACHE-ah POD-ah, eka = one, pada = foot or leg)
Perform Urdhva Dhanurasana. Shift your weight onto the left foot and, with an exhalation, bend your right knee and draw it into your torso. Then inhale and extend the right leg at about a 45 degree angle relative to the floor. Hold for 5 to 10 seconds, exhale, bend the knee and return the foot to the floor. Repeat with the left leg for the same length of time.
► ▼
Modifications and Props
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.
► ▼
Partnering
A partner can help you learn about the work in the shoulders in this pose. Have your partner stand at your head, facing you. Perform the pose. Your partner can bring his/her hands around the sides of your torso so that his/her palms cover the shoulder blades and encourage them to widen away from the spine.
► ▼
Preparatory Poses
* Bhujangasana
* Setu Bandha Sarvangasana
* Urdhva Mukha Svanasana
* Virasana
► ▼
Follow-Up Poses
* Ardha Matsyendrasana
* Supta Padangusthasana
► ▼
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.
