English: Wheel Pose/Upward Bow

SanskritUrdhva Dhanurasana





  1. 1. Lie on your back. Bend the knees and place feet on the floor, close to your buttocks. Keep knees and feet hip-width apart.

 Snapshot 3 (5-10-2014 9-57 PM)


  1. 2. Bend your elbow and place palm on the floor beside your head, finger pointing towards shoulders.

Snapshot 4 (5-10-2014 10-02 PM)

  1. 3. Inhale and lift hips to ceiling. Press into your hands to lift body up, straightening the arms as much as possible. Let your head hang out lift head to look down on the floor.




  1. 4. Breathe in this pose from 5-10 breaths.
  2. 5. To release pose, exhale and tuck in chin to chest and slowly lower the body to the floor.



  • Spread hands and fingers so that there is maximal floor contact.
  • Keep feet hip width apart, parallel to each other. Root all 4 corners of feet.
  • Draw elbows towards each other.
  • Bring chest forward over arms.
  • Turn upper arms outward, turn inner thigh inwards.
  • Eyes gaze forward.



  1. Elevate feet on block to help the action of lifting of the hip
  2. Setu Bandha Sarvangasana (bridge pose)



As this is a deep backbend, warm ups are essential

Open chest & shoulders: Bhujangasana (cobra), Dhanurasana (Bow), Salabhasana – hands clasped behind shoulders, Cow face (gomukhasana)

Open hip flexors & low back : Lunges


Physical Benefits:    

  • Strengthens the arms, upper back, spine and thighs
  • Stretches the chest and lungs



Health/Mental Benefits:

  • Stimulates thyroid and pituitary gland
  • Counteracts depression
  • Therapeutic pose for asthma
  • Brings energy into spine nerve endings and to the rest of the body. Uplifts energy thereby increasing determination, willpower and feeling invigorated.


Spiritual Benefits:

  • Energizes Anahatha (Health) chakra
  • Relating to love- for self & others
  • Being compassionate which brings kindness towards self and other, love without expectation



  • Shoulder/Back injury
  • Carpel tunnel syndrome / wrist injury
  • High or Low blood pressure
  • Heart problems
  • Headache


Counter Pose:

  1. Back resting on the floor, knees to chest
  2. Balasana (child’s pose)


Veron.T July’ 14 Weekend 200Hr TTC