Yoga Chikitsa · Primary
Urdhva Dhanurasana
Upward bow
What it is
Urdhva Dhanurasana, upward bow or wheel pose, is usually practised after the seated sequence and before the closing poses.
What it looks like
Lying on the back with the knees bent and the hands beside the ears, you press up so the body forms an arch, with the hands and feet on the floor. It is held for five breaths and usually repeated.
Why it is practised
It is a counterpose after many forward folds and opens the front of the body.
What to pay attention to
Keep the feet parallel and the knees in line with them. Press evenly through the hands. A bridge with the hips lifted and the hands on the floor is a good preparation.
Who it suits
Students with some backbending experience. Beginners start with a bridge. A teacher can help you find a starting point; private sessions are available in Dubai or online.
Next in the sequence: Salamba Sarvangasana, the start of the finishing sequence.
A backbend from the floor, hands and feet pressing up. In Primary it is taken after the seated sequence, often more than once.
Come down with the same care as you lift. The breath opens the front of the body; the arms and legs are the pillars.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.