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Yoga Pose of the Month

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April/May 2007

Upward Bow Pose (Wheel) Urdhva Dhanurasana

Benefits:

Strengthens the back of the legs and shoulders
Releases tightness and tension through the chest,
abdominals, thighs and hip flexors
Can create emotional release and reduce depression
Stimulates the thyroid and pituitary glands

Modifications:

Cautions: Shoulder or wrist problems, low back
injuries, glaucoma, low and high blood pressure
Lay over an exercise ball instead, with the ball
supporting the spine
Use bride pose or only go to phase 2 as mentioned
below
For those with ample flexibility and strength, the
posture can be entered from the standing position
You can support either your hands or feet on a pair of
blocks to help yourself realize the full backbend

Step-by-Step:

Phase 1: From a supine position, bend the knees with
heels as close to the hips as possible. Place the palms
on the floor, fingers pointing toward toes and elbows
up.
Phase 2: Firmly press hands and feet against the floor,
inhaling, lifting the body slightly and placing the crown
of the head on the floor.
Phase 3: Opening the chest and straightening the
arms, lift the head and upper torso from the ground.
Continue pressing through the arms, lifting the hips
away from the floor, coming into the full backbend
To exit, exhale and slowly lower the body to the floor,
vertabra by vertabra, bending the knees and elbows

Wheel

Wheel Modification:
Bridge