November Pose of the Month ~ Urdvha Dhanurasana ~ Upward Facing Bow or Wheel Pose

urdvha dhanurasana

Urdvha Dhanurasana

  • Lying on your back with your knees bent hip-width apart or slightly wider or even slightly pigeon-toed to release any tension in the low back.
  • Heels in towards your sitting bones perhaps being able to touch you heels with your middle or index finger.
  • Arms close to your side with your palms down either side of your hips. An option is to bend your arms as triceps press to the floor for an initial lift of the hips then release arms down to side.
  • Begin to lift up your back beginning from your hips, one vertabrae at time while gently curling the tailbone under to support the lower back.
  • Flip your hands back either side of your ears where the fingers and toes point the same direction and elbows point back.
  • Inhale deeply, then on the next exhale press your hands into the floor, straighten out the arms as you lift up.
  • Voila!! You are in Urdvha Dhanurasana. Hold for 5 breaths.
  • To come down, gently bring your chin towards your chest and lower down upper back, middle back, lower back and then your hips.
  • Knees can drop from side to side before repeating.
  • Heart, lungs and chest are wide open.

Enjoy Urdvha Dhanurasana

Upward Facing Dog


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