19 October 2011

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


Jessica said... [reply]

My favourite yoga pose! Although I can't do any of the variations yet...

Thanks for sharing this one :)


Lindsey @ Cardio Pizza said... [reply]

Ever think about teaching Yoga? :) I bet you'd be great!

Abigail Oliveros said... [reply]

holy moly me oh my! I just stared doing yoga (I was suppose to go today but my parents prefered me to babysit) so I'm trying to imagine myself doing this pose. WOW! how long have you been doing yoga?

I go to this yoga place calld Yyoga located at various places in the lowermainland. Have you heard of it. I like it there.

sorry for the late reply. so happy you came to check by. Let me know when you com to vancouver and maybe we'll grab some lunch :)


Rachel said... [reply]

This is my favourite pose! You're so good at it!

Lauren said... [reply]

Woah! I wish could do that! Insane :)

Jen @ Light Enough to Travel said... [reply]

Oh my, you are very bendy! It looks like "reverse table" at one point there.

What book are you using for reference? It looks useful!

Missy said... [reply]

I have always loved this pose and variations....especially coming from a gymnastics background. When it came to the straightening of the legs and really tuning into the spine and the redistributing of weight it was completely different and really made me go into my body in a very new way. Gosh I miss yoga, what the heck is wrong with me? I need to just get my mat out and start somewhere!!

Red Deception said... [reply]

I am so inflexible.

Anonymous said... [reply]

You have such amazing form :D

Sarena Shasteen - The Non-Dairy Queen said... [reply]

Now I need to try this!

Yum Yucky said... [reply]

Whoa. I am in awe over your back-bendability. No, seriously. I've been trying this pose lately, but it doesn't quite come out look like your pics. ((sigh))

Vanessa said... [reply]

I currently have this dull lower backache, and just looking at this makes me feel better. I'll probably try this tonight. =)

Anonymous said... [reply]

Briliant idea to post step-by-step, I wouldn't have had a clue! I had to look twice at the post title.. :-)

Amy said... [reply]

Thanks for the step by step! I love this pose - although getting out of it always seems to be my problem :) I think I need to get back in the habit (no pun intended I assure you) of doing yoga more regularly.

Tessa @ Amazing Asset said... [reply]

I am sooo inflexible... this would surely break me in half haha

Sarah@The Flying Onion said... [reply]

This is awesome! I'm still working on this pose, but eventually I'll get there. You do it so well and I'm loving your tutorials! :D

Megan (Best of Fates) said... [reply]

Okay, I'm completely in awe - I'm not sure I could make my body do that!

Lisa @ Healthful Sense said... [reply]

Amazing! Just beautiful what u can do w/ your body!
I might beable to get into this pose but getting out is another story ... ha!

Anonymous said... [reply]

wow, your form is beautiful! I have never tried that pose before.

Katie said... [reply]

Wow! I wish so badly I could dedicate myself to yoga...I really want to like it and be good at it. This is inspiring!

Marianne (frenchfriestoflaxseeds) said... [reply]

I have NEVER been able to get myself into a backbend. I can't figure out why, I'm obviously a spaz. Of course, now I want to go and try it...lol.

Jolene - EverydayFoodie said... [reply]

Wow girl - you are flexible! I am impressed with your yoga skills. I really need to stretch more. I have lost a LOT of flexibility over the years.

yoga for beginners said... [reply]

Wow! I envy your flexibility. It's going to be a little while before I can pull off something like that.

How To Get A Six Pack In A Month said... [reply]

Here we have a perfect example of what staying fit can do for a person. That flexibility is simply amazing.

Lawrence Mak said... [reply]

Yoga is good. I love Yoga.
I was sick with back problems and aching joints for 3 years, thanks God recently I have discovered a proven systematic set of techniques that will allow us to enjoy the richest whole body benefits of yoga... from the top of our head to the bottom of our toes.

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