Upward Bow Pose (Urdhva Dhanurasana) is a backbend. This asana is also sometimes called wheel pose. This pose requires strength in the arms, wrists, shoulders, and legs to accomplish the full pose.
To move into upward bow pose, begin by lying on your back on your mat. Bend your knees toward the ceiling with your feet flat against the floor. Move your feet, so the heels are as close to your buttocks as you can comfortably move them.
Your palms should be resting on the floor by your head with the fingers toward the shoulders. Press your feet and hands into the floor and begin moving your pelvis up and toward the ceiling. After a few breathes, push your hands into the floor and begin to lift up onto the crown of the head.
Continue to push upward and straighten the arms, so the hips are toward the ceiling and the head is off the floor. Spread the fingers and let your head hang toward the floor. Relax and breathe into the pose.
You will remain in this pose for a few seconds at first and then try to build up to ten seconds in the pose. Move out of the pose and return to a supine position on the floor. You can repeat the pose for a few times, depending on your level of strength and stamina.
Upward bow pose offers several benefits. This asana stretches the chest, strengthens the arms, wrists, legs, abdomen, buttocks, and stimulates the thyroid gland. Upward bow pose offers physical and emotional benefits, including increasing energy, decreasing depression, asthma, back pain, osteoporosis and more.
This yoga pose can put undue pressure on people with wrist and back injuries. If you have a problem with the wrists, back, high or low blood pressure or heart problems.
There are several ways to modify this pose for beginners and all yoga students. One common problem with upward bow pose is the knees and legs moving out to your sides. It is important that they stay parallel throughout the pose for stability in the pose. A yoga strap can be used to keep the legs pulled inward.
If you can’t get your arms straight and strong in the pose, you can modify it using blocks. Make sure to place the blocks near a wall for improved stability.