Urdhva Dhanurasana Yoga Pose

Urdhva Dhanurasana - Upward Bow Pose, Wheel Pose

Most people are familiar with the term "Back Bend" which is similar to this Yoga Pose

Works the Spine, Legs and Arms

Begin by laying on your mat, taking some time to allow all corners of your back to

root downwards. Feet planted on the mat, legs slightly wider than hip-width apart

Bring your arms up and back behind you, hands come to 

the sides of your ears with fingers facing towards your feet

Using the strength of your feet, arms and core,

 gently begin to press up as hips begin to rise up

Engage the thigh muscles as you relax the buttocks, keeping

 the energy in your feet, hands and arms to help support you

Variation 1: From here you can play around with the pose by 

slowly coming down to your forearms, one arm at a time. Head 

gently rest on mat. Continue to engage the legs for extra support

Once both forearms are on the mat, you can bring the hands

 together, heels of your palms supporting the back of the head

Fingers can clasp together, still cupping the back of

the head and neck. Back and spine remain straight

Or the hands can press together, extending

 towards the feet in Anjali Mudra (Prayer Position)

Variation 2: Instead of coming onto your forearms from the original back

bend position, you can try extending the legs out  and back, one leg at a time

I did this pose twice to show you the difference of alignment in 

the two pictures. Notice the position of the feet; the bottom picture 

is much more supported and the weight is more evenly distributed

Click here if you missed the last 

week's Astavakrasana Eight-Angle Pose