Upward Bow, Backbend or Wheel Pose (Urdhva Dhanurasana)
The Sanskrit word “Urdhva” means upward, “Dhanu” means to bow and “Asana” means yoga pose or posture. Urdhva Dhanurasana is also called The Upward Bow Pose, Backbend, or The Wheel. This pose also has two Sanskrit names: Chakrasana (prounounced chak-ra-sa-na) and Urdhva Dhanurasana.
Upward Bow, Backbend or Wheel Pose (Urdhva Dhanurasana) (amit online yoga centre)
Benefits of the Upward Bow, Backend or Wheel Pose (Urdhva Dhanurasana):
This back bending pose strengthens abs and hips tremendously, stretches and opens the front of the hips and works inner thighs and pelvic floor. All your charkas are stimulated as abdomen and back are strengthened. Wrists, arms, legs, buttocks, abdomen, and spine are all strengthened.
This back bending pose strengthens abs and hips tremendously, stretches and opens the front of the hips and works inner thighs and pelvic floor. All your charkas are stimulated as abdomen and back are strengthened. Wrists, arms, legs, buttocks, abdomen, and spine are all strengthened.
How to perform the Upward Bow, Backend or Wheel Pose (Urdhva Dhanurasana):
- Lie down on the floor and pull in your legs and put your feet, somewhat turned inside, on the mat. However, do not pull them further apart than the distance of one hip end to the other.
- Move your hands towards your head and spread your palms on the floor beside your head, your fingers placed toward your shoulders.
- Now, lift only your hips, while your head still on the Yoga Mat.
- Keep your feet and knees parallel as you push yourself up until you stand on the ground with the crown of your head.
- Stand on your feet and stretch out your arms until you have assumed the complete bridge position.
- The arms are slightly bent inwards and let your head fall backwards. The bending is brought about by with strength from your legs and with force from your arms.
- Every time you breathe, try to bend the upper back further and further. Keep the knees together, stretch the legs without tightening the buttocks, relax the shoulders and try to keep the angle of your wrists and hands 90 degrees.
- Lie down on the floor and pull in your legs and put your feet, somewhat turned inside, on the mat. However, do not pull them further apart than the distance of one hip end to the other.
- Move your hands towards your head and spread your palms on the floor beside your head, your fingers placed toward your shoulders.
- Now, lift only your hips, while your head still on the Yoga Mat.
- Keep your feet and knees parallel as you push yourself up until you stand on the ground with the crown of your head.
- Stand on your feet and stretch out your arms until you have assumed the complete bridge position.
- The arms are slightly bent inwards and let your head fall backwards. The bending is brought about by with strength from your legs and with force from your arms.
- Every time you breathe, try to bend the upper back further and further. Keep the knees together, stretch the legs without tightening the buttocks, relax the shoulders and try to keep the angle of your wrists and hands 90 degrees.
Durations/Repetitions of the Upward Bow, Backend or Wheel Pose (Urdhva Dhanurasana):
Hold Urdhva Dhanurasana as long as you are comfortable.
Hold Urdhva Dhanurasana as long as you are comfortable.
Difficulty Level and Advancement of the Upward Bow, Backend or Wheel Pose (Urdhva Dhanurasana):
Urdhva Dhanurasana is a difficulty level 5 asana recommended for intermediate yoga practitioner.
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Urdhva Dhanurasana is a difficulty level 5 asana recommended for intermediate yoga practitioner.
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