Upward Bow Pose (Sanskrit: Ūrdhva Dhanurāsana / ऊर्ध्व धनुरासन)
Wheel Pose is a mid-level backbend that requires a considerable amount of spinal flexibility and upper body strength. ‘Urdhva’ means upwards and ‘Dhanu’ means a bow. So, Wheel Pose or Urdhva Dhanurasana (Ūrdhva Dhanurāsana) is also called Upward Bow Pose. It’s an excellent chest opener that works on the shoulders, hips, and legs.
Instructions for Doing the Upward Bow Pose
- Start by lying down flat on the floor on your back.
- Place your palms on the floor under your shoulders by taking them over your head and bending your elbows. Make sure the distance between your two palms is equivalent to the length of your shoulders and your fingers are pointing towards the feet.
- Now, bring your feet closer to your hips by bending your knees.
- With an exhalation, lift your torso upwards by pressing into the floor with both your palms. Raise your torso off the floor and place the crown of your head on the floor. Stay in this position for a few seconds.
- Again, with an exhalation, arch your back so that the entire weight of your body comes onto your palms and the soles of your feet.
- If your arms are bent, straighten them up from the shoulders and simultaneously pull your thighs up.
- If you think it’s possible for you, lift your heels off the floor and extend your chest upwards. You’ll feel a sharp stretch in your spine.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks.
- To release the asana, bend your knees and elbows a little and bring your body back to the ground with an exhalation.
Benefits of Doing Urdhva Dhanurasana
- As mentioned above, this pose is a powerful chest opener. It strengthens the spine and improves spinal mobility.
- It strengthens the upper body and improves your body posture.
- Urdhva Dhanurasana also works on your leg muscles, strengthening your glutes, thighs, hamstrings, and calves.
- It’s essentially a re-energizing pose that can instantly lift your mood and calm the nervous system down.
- Your lung capacity increases and you feel more at ease.
- This asana can cure ailments like osteoporosis, asthma, and thyroid-related issues.
Precautions
- Do not practice this asana if you have carpal tunnel syndrome, high or low blood pressure, or any other heart-related issues.
- Those who’ve undergone a knee, shoulder, wrist, elbow, spinal, or ankle injury should avoid this pose completely.
- Pregnant women should also avoid practicing this pose.