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)