Urdhva Dhanurasana — Wheel Pose

Urdhva Dhanurasana — Wheel Pose (ऊर्ध्व धनुरासन)

Urdhva Dhanurasana is yoga's most complete backbend. Supine, push to lift entire body into an arch, arms straight. Requires strength, flexibility and courage simultaneously.

Benefits

• Maximum backbend
• Complete front body opening
• Arms, shoulders, legs and back strengthening
• Exceptional energy and vitality

Instructions

Supine, hands beside ears (fingers toward shoulders), feet on floor. Push to lift entire body. Arms straight, head between arms. 5-8 breaths.

Contraindications

• Disc herniation
• Wrist, shoulder or back injury
• Hypertension

Modifications

• Beginner: stay at bridge, or use wall.
• Advanced: drop-back from standing, one-legged wheel.