Urdhva dhanurasana (OORD-vah don-your-AHS-anna) is often mis-translated as full wheel pose (chakrasana). Upward facing bow pose is a deep backbend that can cultivate flexibility, strength, and patience. This posture is worth the effort with its long list of benefits, including an energy boost and thyroid and pituitary gland stimulation.
- Urdhva: upward
- Dhanu: bow
- Asana: pose
- Expands chest, lungs, shoulders.
- Stretches hip flexors, muscles of the abdomen, wrists.
- Strengthens glutes, hamstrings, lower back muscles.
- Promotes courage and compassion.
- Enlivens the chakras.
- Increases energy.
- Bridge pose | Setu bandha sarvangasana
- Reclined hero pose | Supta virasana
- Upward facing dog | Urdhva mukha svanasana
- One-legged upward facing bow | Eka pada urdhva dhanurasana
- Wheel pose | Chakrasana
- King dancer pose | Natarajasana
- Half lord of the fishes pose | Ardha matsyendrasana
- Head to knee pose | Janu sirsasana
- Reclined hand to foot pose | Supta padangusthasana
- Blocks on the wall: Place two blocks on the floor against a wall, about shoulder distance apart. Place your hands on the blocks as you move into urdhva dhanurasana to help elevate your upper body and better engage your shoulder blades.
- Strap: Use a strap around your upper arms to prevent the elbows from splaying as you press upward.
- Block: Place a block between your thighs to keep your lower body engaged.
- One-legged: Try out eka pada urdhva dhanurasana by lifting up one leg at a time.
- Lie on your your back with your knees bent, feet on the floor, like you’re moving toward bridge pose.
- Place your palms on the ground beside your ears, fingertips facing your shoulders.
- Press into your feet, especially the big toe ball mound.
- Exhale to lift your tailbone and hips off the floor. Squeeze your thighs toward each other so your knees point straight ahead.
- Press into your hands to bring the crown of your head to the ground. Pause here for a breath.
- Draw your shoulder blades down your back while keeping elbows in line with shoulders. Press into your feet and hands equally.
- Exhale to straighten your arms and lift your head off the floor.
- Squeeze your inner thighs toward each other and down toward your mat (internal rotation). Lengthen your tailbone toward the back of your knees.
- Drop your head all the way back if comfortable.
- Hold the pose for up to a minute with a steady, long breath. Lower down and rest, option to repeat.