Urdhva Dhanurasana | Wheel Pose

Urdhva Dhanurasana is the beginning of the advanced and difficult backbending poses. It tones and streches the spine and strengthen the arms and writs. At the same time as it gets the body alert and awaken it sooths the head. Most of the restraint you might feel towards this pose is probably fear, so be fierce.

Alignments:

> Place the feet behind the buttocks, hip width apart, place the hands by the ears, thumb finger pointing towards the feet, press the feet and hands and lift the hips up, keep the knees from dropping to the sides and open the upper back. To come down slowly bend the arms and come down on the head and then release the hips down.

> Modification: Place the hands by the ears, thumb finger pointing towards the feet, press the feet and hands and lift the hips up and place the crown of the head onto the mat, keep the knees from drop-
ping to the sides. To come down slowly release the hips to the floor.

> Preparation: Hold the ankles with both hands, lift the hips and draw the tail bone forward, continue lifting the hips and interlace the fingers and walk a little bit higher up on the shoulders, don’t drop the knees to the side keep contact in the legs and press from the feet.

Key benefits:

> Stretches the chest and lungs
> Strengthens the arms and wrists, legs, buttocks, abdomen, spine
> Stimulates the thyroid and pituitary
> Increases energy and counteracts depression
> Therapeutic for asthma, back pain, infertility, and osteoporosis

urdhvadhanurasana-buildup

Duration/practise:

Preparing poses: Hold 30 sec-1 min (beginners)
Modification: Hold 30 sec-1 min (beginners)
Full position: Hold 30 sec-1 min (intermed/advanced).

Cautions:

Back injury, Carpal tunnel syndrome, diarrhea, headache, heart problems, high- or low blood pressure

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