Asana Anatomy Downward Facing Dog
May 13, 2008
Urdhva Dhanurasana: Upward Facing Bow Pose
ADJUSTMENTS | BENEFITS | CONTRAINDICATIONS | MANTRA | MUDRA | PREP POSES | SANSKRIT | STEPS | TIPS
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.
Philosophy + Origin
According to yogic texts, urdhva dhanurasana actually increases the vital life force in the body, specifically around the heart. When practiced regularly and with dedication, even if the “full” pose is never achieved, upward facing bow pose can awaken courage, compassion, and radiance in the mind and spirit.
ADJUSTMENTS/MODIFICATIONS:
- Blocks on the wall: Place two blocks 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.
CONTRAINDICATIONS:
- Wrist issues
- Shoulder impingement
- High blood pressure
- Headache
- Pregnancy
- Heart problems
- Back or spine injury or pain
STEP-BY-STEP:
- 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.
Get the latest from Gaia
PREPARATORY POSES:
- Cobra pose | Bhujangasana
- Bridge pose | Setu bandha sarvangasana
- Reclined hero pose | Supta virasana
- Upward facing dog | Urdhva mukha svanasana
FOLLOW-UP POSES:
- Half lord of the fishes pose | Ardha matsyendrasana
- Head to knee pose | Janu sirsasana
- Reclined hand to foot pose | Supta padangusthasana
- Savasana
SANSKRIT:
- Urdhva = upward
- Dhanu = bow
- Asana = pose
PHYSICAL BENEFITS:
- Expands chest, lungs, shoulders.
- Stretches hip flexors, muscles of the abdomen, wrists.
- Strengthens glutes, hamstrings, lower back muscles.
- Stimulates thyroid and pituitary glands.
ENERGETIC BENEFITS:
- Promotes courage and compassion.
- Enlivens the chakras.
- Increases energy.
- Lifts overall mood.
MANTRA:
Ajna Bija
Ajna, or the third eye, can be awakened and balanced by chanting its seed sound, “kshum”. This bija mantra (seed sound) can produce a more open mind while enjoying a more awakened state.
MUDRA: Ajna Mudra
To practice the mudra associated with opening and balancing the third eye, bring the palms of your hands together. Bend your index, ring and pinky fingers so that they touch at the second knuckle. This mudra is also sometimes referred to as “kaleshwar” mudra.
Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
Mind. Blown? Elevate your inbox with weekly articles from Gaia
There's More To You Than You Think
Travel down a new road with Gaia, a member-supported conscious media company. Join our community of seekers, dreamers, and doers to empower your own evolution. Discover over 8,000+ ad-free, streaming videos to inspire and encourage curiosity. Everything is waiting for you; which path will you choose?
Why Does A Conscious Company Charge?
Provide an ad-free experience, no exceptions!
Pay the bills without selling your personal information.
Produce, edit, and share thought-provoking original shows and videos.
Bring scholars, scientists, and even shamans into the studios.
Make Gaia accessible on your favorite devices.
Keep our community active and support its growth.
Choose your plan
Monthly
$11.99/mo
- 2 Week Free Trial
- /month after Trial
- Stream 8,000+ Films & Original Shows
- Ad-Free Streaming All Year
Best
Value
Annual
$99/yr
- 2 Week Free Trial
- Stream 8,000+ Films & Original Shows
- Ad-Free Streaming All Year
- Save Over Monthly
Live Access
$299/yr
- Livestream All Gaia Events
- Watch Live in English and Spanish
- Ad-Free Streaming All Year
- Unlimited Recorded Event Streaming
Prices in USD