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Urdhva Dhanurasana

wheel pose

Urdhva Dhanurasana

  • Chest opener

  • Back bend

  • Stretches thighs, abdomen, chest & shoulders

  • Strengthens arms, legs, abdominal muscles, back muscles & glutes

Contraindications

  • High or low blood pressure

  • Shoulder or back injuries

GETTING INTO THE POSE
  • From a lying position on your back, bend your knees and place your heels hip-width apart just in front of your buttocks.
  •  Bring the sit bones towards the back of the knees and feel how the abdominal muscles tighten and the lower back pushes into the mat.
  •  Inhale: push the feet into the mat so that the hips come off the mat, keep the pelvis slightly tilted so that there is space in the lower back.
  •  Open the chest forward and up.
  •  If you cannot go any further, place your hands just above the shoulders next to your head with the fingers towards the shoulders. Elbows point straight up and are about shoulder width apart.
  •  Push your feet and hands into the mat and stretch your arms. As a stopover, you can first touch the top of your head to the mat before rising further.
  •  Keep knees and elbows shoulder width apart.
  •  Pull the shoulder blades slightly towards each other to open the chest.
  •  Stretch the arms and legs as much as possible.
  •  Gaze is backwards.
BREATH

  • Breathe calmly and relaxed. Breathing deeply can be difficult in this position.

GETTING OUT OF THE POSE

  • Exhale: bend the elbows and bring the chin towards the chest so that you can bring the back to the mat.

PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES
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