Getting into..Urdva Dhanurasana or Upward Bow (Wheel) Pose

Getting into the pose
  1. Lie on your back.
  2. Bend your knees and place the heels as close to the sit bones as possible.
  3. Bend your elbows and place your palms beside your ears with fingers spread out and pointing towards your shoulders.
  4. Pressing down from your feet, contract the glutes and lift the hips off the floor. Thighs and feet should be parallel.
  5. Press the hands down and press the shoulder blades against your back to lift the shoulders off the mat.
  6. Relax the back of your neck and rest the crown of the head on the mat.
  7. Continue to press your feet and hands onto the floor. With an exhalation, press your tailbone and shoulder blades against your back, lift from the middle of your back and straighten your arms. Head is now lift off the floor.
Modifications A. You can realise the full backbend even if there are restrictions in your shoulders or hips towards full movement into the pose. Support your hands or feet by placing a block under them. B. It is important not to allow your feet or thighs to turn outwards while you bring yourself into this pose. You can use props to support yourself in this pose:
  • Use a strap just above the knees to hold the thighs in place.
  • Alternatively, squeeze a block in between the thighs to keep the legs active and in parallel to each other.
  • Squeeze a block between your feet for the same support.
Jo-an Ng (200hr weekend) - Asana