Upward Bow (Wheel) Pose (Urdhva Dhanurasana)

Interesting Fact: Upward Bow Pose, also known as Wheel Pose, is a powerful backbend that symbolizes the opening of the heart and the expansion of the chest, both physically and emotionally. This pose is often seen as a gateway to deeper backbends and advanced yoga practices.

Benefits of Upward Bow Pose

Physical Benefits:

• Enhances: Spinal flexibility and overall body strength.

• Strengthens: Arms, wrists, legs, buttocks, abdomen, and spine.

• Improves: Posture and counteracts the effects of prolonged sitting.

• Relieves: Lower back pain and opens the chest and lungs.

Energetic Benefits:

• Stimulates: The Heart Chakra (Anahata), promoting emotional healing and openness.

• Increases: Energy and vitality by boosting blood circulation and lung capacity.

Contraindications

• Avoid if you have high or low blood pressure, heart conditions, or severe back injuries.
• Those with wrist problems, carpal tunnel syndrome, or shoulder impingement should modify or avoid this pose.
• People with headaches, diarrhea, or vertigo should refrain from practicing this pose.

Practice Guide

Dristi (Gaze): Focus on a point directly above you or slightly behind to maintain balance and alignment.

Bandhas (Energy Locks):

• Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha: Lightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

• Hasta Mudra: Spread your fingers wide and press firmly into the mat to create a strong foundation.

Steps to Perform the Pose:

Preparation:

• Lie on your back with your knees bent and feet hip-distance apart, close to your buttocks.
• Place your hands on the floor beside your ears, fingers pointing towards your shoulders.

Entering the Pose:

• Press firmly into your feet and hands.
• On an inhale, lift your hips, chest, and head off the floor, coming onto the crown of your head.
• Ensure your elbows are parallel and not splaying outwards.

Lifting into Full Pose:

• Press into your hands and feet again, lifting your head off the floor and straightening your arms.
• Rotate your inner thighs downwards and lengthen your tailbone towards your knees.
• Keep your feet parallel and avoid letting them turn outwards.

Maintaining the Pose:

• Hold the pose for 5-10 breaths, maintaining steady and deep breathing.
• Keep your gaze soft and focused on a point above or behind you.

Exiting the Pose:

• Slowly bend your elbows and knees, lowering your head, shoulders, and hips back to the floor.
• Rest in Supine Bound Angle Pose (Supta Baddha Konasana) or Hug Knees to Chest (Apanasana) to release the back.

Counter Pose:

• Child’s Pose (Balasana): Helps to release tension in the back and shoulders.

Pro Tips:

• Warm up with poses like Bridge Pose (Setu Bandhasana) and Camel Pose (Ustrasana) to prepare your spine.
• Use a yoga block under your hands or feet for added support if needed.
• Focus on engaging your core and leg muscles to protect your lower back.