Upward Bow or Wheel Pose • Urdhva Dhanurasana


STEP 1 - Begin lying on your back with the soles of your feet on the floor, heels close to your hips and feet hip-width apart and parallel to the sides of the mat. Place your hands on the floor just above your shoulders with fingers spread wide and finger tips pointing toward your shoulders. Root all four corners of your feet evenly into floor. Activate your inner thighs so they are energetically moving towards each other but remain hip-width distance.

STEP 2 - Send your arm bones into their sockets so you feel your shoulder blades come together on your back. Your elbows are energetically inching towards one another, but remain shoulder-width distance. Press evenly into your feet and lift your hips and lower back off the mat coming into baby bridge. Pause. Press through your palms evenly and lift your upper torso off the mat bringing the crown of your head to lightly touch the mat.

STEP 3 - Reset your foundation. With your inner thighs and inner arms drawing towards each other firmly, root your hands and feet. Press into your palms once again and straighten your arms and legs, lifting your head off the floor. Let your neck be long, relaxing. Enjoy the exhilarating backbend.

Target Area:

Shoulders, Hips, Wrists, Chest

Therapeutic Focus:

Strengthens low back and relieves some forms of low back pain. Therapeutic for asthma, opening lungs for breathing. Thought to stimulate thyroid and pituitary glands and counteract depression.

Props & Modifications:

A modification is to come into bridge pose or just work at bringing the crown of your head to the floor with parallel elbows.