Wheel Pose Yoga (Upward Bow) Steps and Benefits


Wheel Pose Yoga is also called "Urdhva Dhanurasana". The name of this yoga comes from Sanskrit language in which "Urdhva" means "Upward", "Dhanur"means "Bow" and "asana" means "Posture". So this pose is also called Upward Bow Pose. Wheel pose yoga relieves some forms of low back pain.
Wheel Pose Yoga (Upward Bow) Steps and Benefits
Wheel Pose Yoga (Upward Bow) Steps and Benefits

Urdhva Dhanurasana or Upward Bow (Wheel) Pose Steps

  • Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.
  • Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against the back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.
  • Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.
  • Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor.
  • Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

Urdhva Dhanurasana or Upward Bow (Wheel) Pose Benefits

  • Strengthens your glutenous muscles of your hip and hamstrings at the back of your thighs.
  • Strengthens your low back musculature.
  • Relieves some forms of low back pain.
  • Therapeutic for asthma, opening the accessory muscles of breathing.
  • Traditionally thought to stimulate the thyroid and pituitary glands, counteract depression and aid in infertility.
  • Expands your chest and shoulders.
  • Stretches you hip flexors and core musculature.
  • Stretches your wrist flexor muscles.
  • Strengthens the muscles that control your shoulder blades.

Wheel Pose Yoga Cautions

  • High Blood pressure and Headache.
  • Carpal Tunnel Syndrome or tendonitis of the wrist.
  • Low Back pain aggravated by extension.
  • Shoulder impingement.

Wheel Pose Yoga Preparatory Poses

How to do Wheel Pose Yoga

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