Urdhva Dhanuasana (Wheel Pose)

Urdhva Dhanuasana (wheel pose) is a deep backbend and chest opening pose. It requires strength and flexibility in the spine, particularly the upper back. It engages your back muscles, the adductor muscles, quads, glutes, your calves to your triceps brachii and shoulders.

Below are the muscles engaged and the movement/ action that it produces for our body to execute Urdhva Dhanuasana.

Prime Mover/ Agonist Action/ Movement
1 Triceps Brachii Open the front elbow
Stabilize the upper arms and shoulders
2 Upper Trapezius Elevates the scapula
Lifts the body
3 Rhomboids Draws the scapula toward the midline
Opens the chest
4 Infraspinatus External rotation of the upper arm
5 Gluteus Maximus Extends the trunk
Externally rotate the hips
6 Gluteus Medius Internally rotate the hips which serves to counterbalance the external rotation of the hips
7 Quadriceps – Rectus Femoris, Vastus Intermedius, Vastus Medialis, Vastus Lateralis Extension of the knee
Lifts the body
8 Pectineus & Adductor Group – Adductor Longus, Adductor Brevis, Adductor Magnus Extension of hip
Adduct legs
9 Tensor Fascia Lata Turn the thighs inwards
Straighten the knee
10 Gastrocnemius Push the body off the ground

 

Dawn

200hr Vinyasa Sept 2015 (weekend)