Upward Bow Pose | Urdhva Dhanurasana | Wheel Pose

Urdhva Dhanurasana, often called Wheel Pose, derives its name from Sanskrit: “Urdhva” (upward), “Dhanur” (bow), and “Asana” (pose). This backbend resembles an archer’s bow, symbolizing strength, flexibility, and openness.

In Hindu mythology, bows are often associated with gods like Lord Vishnu and Arjuna in the Mahabharata, representing focus, precision, and the ability to overcome obstacles. Similarly, Urdhva Dhanurasana opens the heart and energizes the body, symbolizing a readiness to face life’s challenges with courage and grace. It also channels energy into the heart chakra (Anahata), fostering love, compassion, and emotional balance.

How to Perform Urdhva Dhanurasana

• Preparation: Begin by lying flat on your back on a yoga mat, knees bent, feet hip-width apart or little wider and close to your hips.

• Hand Placement: Place your palms on the mat beside your ears, fingers pointing toward your shoulders, keep elbows pointing back not splaying to side.

• Engage the Core: Press into your feet and palms, engaging your thighs and core muscles.

• Lifting the Hips: On an inhale, lift your hips off the ground, creating a bridge shape.

• Raising the Chest: Push through your arms, lifting your upper body and head off the floor. Straighten your arms as much as possible to form an arch.

• Hold the Pose: Keep your breathing steady and hold the posture for 5-10 breaths. strong legs , arms and core, expand chest. Steady breath, 3-4 second inhale and exhale could be longer or even breath.

• Exiting the Pose: Lower your body slowly and mindfully, bringing your chin to your chest, then rolling your spine down to the mat, slow full control.

Preparation: Warm up with poses like, Sun Salutation, Cobra Pose,Upward Facing Dog, Anjaneyasana, Bridge Pose, or Camel Pose to prepare your back and shoulders for this deep backbend.

Benefits of Urdhva Dhanurasana

• Strengthens the Body: Builds strength in the arms, shoulders, spine, and legs.

• Improves Flexibility: Deeply stretches the chest, abdomen, and hip flexors, increasing spinal flexibility.

• Opens the Heart Chakra: Promotes emotional release, compassion, and a sense of connection.

• Boosts Energy: Stimulates the nervous system, invigorating the body and relieving fatigue.

• Improves Posture: Counteracts the effects of slouching by stretching and strengthening the spine.

• Stimulates the Endocrine System: Enhances the function of the thyroid, pituitary, and adrenal glands, supporting hormonal balance.

• Relieves Stress: Encourages deep breathing and relaxation, reducing tension and anxiety.

Disclaimer

• Avoid this pose if you have wrist, shoulder, or back injuries, or chronic pain in these areas.

• Pregnant individuals or those with heart conditions should consult a physician before attempting this pose.

• Beginners should practice under the supervision of a certified yoga instructor to avoid strain or injury.

• Do not force your body into the pose; focus on gradual progression and proper alignment.

• Warm up thoroughly before attempting Urdhva Dhanurasana to prepare the spine and shoulders.

Alternatives and Modifications with Props

• Using a Chair

Sit on a chair with your back supported by the edge of the seat.

Slowly lean back, allowing your upper body to arch over the backrest while keeping your feet grounded.

Stretch your arms over your head for a gentle backbend.

• Using a Yoga Wheel:

Lie on a yoga mat and place a yoga wheel beneath your upper back.

Slowly roll your body over the wheel, allowing it to support your spine as you extend into a backbend.

• Using Blocks:

Place yoga blocks under your hands or feet to reduce the depth of the backbend, making the pose more accessible.

• Bridge Pose (Setu Bandhasana):

If full Wheel Pose feels too intense, practice Bridge Pose as a preparatory alternative. It provides many of the same benefits with less strain.

The Role of Urdhva Dhanurasana in Daily Life

Urdhva Dhanurasana teaches us the importance of openness and resilience. By physically opening the chest and heart, it encourages emotional vulnerability and courage. In daily life, this posture reminds us to face challenges with strength and grace, opening ourselves to new opportunities while maintaining balance. It also serves as a counterpose to hours of sitting or slouching, promoting energy, vitality, and mental clarity.

Mantra for Urdhva Dhanurasana

“Om Hridayaya Namah”

• Meaning: “I honor the heart, the center of love, compassion, and connection.”

• This mantra connects the practitioner to the heart chakra, fostering openness, courage, and emotional release.

Your Affirmation

“I am strong, open, and resilient. My heart radiates love and courage.”

By incorporating Urdhva Dhanurasana into your practice, you cultivate strength, flexibility, and emotional openness, empowering yourself to live with courage and vitality both on and off the mat.