Upward Bow/ Wheel Pose
Urdhva Dhanurasana (OORD-vah don-your-AHS-anna)
Lie on the floor. Bend your knees and set your feet hips width distance on the floor.
Place your palms on the floor by or inline with your shoulders.Bend your elbows and spread your fingers out , fingers pointing toward your heels.
Press your feet actively into the floor, push your tailbone up toward the sky.Keep your thighs internally rotating down towards the floor and feet at 12oclock. Knees stacked over your ankles. I like to place a block between the thighs this insures the thighs continue to internally rotate and the knees stay stacked over the ankles.
Lift up through your chest and keep your arms as straight as possible.Press evenly through the hands and expand across the upper back and chest.
If the wrist are strained or elbows bent explore placing the hands on blocks set against the wall at a 45 degree angle.
To deepen the pose walk the feet a little closer to the hands,this will increase the depth of the backbend.
Benefits of Wheel Pose
- Wheel pose strengthens and lengthens the vertebrae, which increases elasticity and flexibility of the spine.
- Expands the chest and lungs.
- Stretches the hip flexors.
- Strengthens the arms , wrist, legs ,abdomen and spine.
- Increases energy and can counteract depression.
