URDHVA DHANURASANA - Upward Bow/Wheel Pose
I love back-bends...and yes... that's a real rainbow. Promise.
Pretty cool right!?
This particle pose is actually called Eka Pada Urdhva Dhanurasana. Eka means one. Pada is leg. Urdhva means upwards and Dhanu a bow. In addition to the benefits of Upward Bow pose adding the leg up develops a sense of balance.
To get into this pose lie flat on the back, bend your knees and bring your feet close to your hips, hip width apart. Bring your hands by your ears, fingers pointing toward your feet. On an exhale, raise your hips up and rest your weight on the crown of your head. Take two breaths, then exhale and lift the trunk and head upwards.
To get a better stretch, lengthen the arms from the shoulders until the elbows are straightened, pull the thigh muscles higher by lifting the heels off the floor, extend the chest up, then lower the heels down maintaining the stretch of the spine. Sky's the limit!
Avoid this pose or do with caution if you have back injuries or carpal tunnel syndrome. Info from Light on Yoga and Yoga Journal.
Pretty cool right!?
This particle pose is actually called Eka Pada Urdhva Dhanurasana. Eka means one. Pada is leg. Urdhva means upwards and Dhanu a bow. In addition to the benefits of Upward Bow pose adding the leg up develops a sense of balance.
To get into this pose lie flat on the back, bend your knees and bring your feet close to your hips, hip width apart. Bring your hands by your ears, fingers pointing toward your feet. On an exhale, raise your hips up and rest your weight on the crown of your head. Take two breaths, then exhale and lift the trunk and head upwards.
To get a better stretch, lengthen the arms from the shoulders until the elbows are straightened, pull the thigh muscles higher by lifting the heels off the floor, extend the chest up, then lower the heels down maintaining the stretch of the spine. Sky's the limit!
Upward Bow Benefits
- Stretches the chest and lungs
- Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
- Stimulates the thyroid and pituitary
- Increases energy and counteracts depression
- Therapeutic for asthma, back pain, infertility, and osteoporosis
Avoid this pose or do with caution if you have back injuries or carpal tunnel syndrome. Info from Light on Yoga and Yoga Journal.
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