Upward Bow Pose or Wheel Pose / Urdhva Dhanurasana
Step by step
- Lie on your back on the floor. Bend your knees and place the feet hip width apart, close to the hips. Bend your elbows and place your hands next to the head on the floor, palms open and wide, fingers pointing towards the shoulders.
- Press the shoulders down in the floor, feel how that opens and even lifts the chest somewhat. Press the inner feet down to keep the knees from falling out to the sides.
- On an inhalation lift the hips to the ceiling. Stay here for a breath or two.
- Inhale, and on your next exhalation pull the feet in towards yourself, ground the shoulders actively down into the floor to ground your shoulder blades on the back and take the armpits in and press into your hands to lift your body up, onto the crown of the head or straight away up to the ceiling straightening your arms as much as possible.
- Once up there, inner thighs roll in, tailbone lengthens, upper arms rotate outwards, upper back curls and you can let your head hang or lift your head back a bit to look down to the floor.
- To come out, exhale and lower yourself down to the floor as you look up to the ceiling, chin to chest.
- Hold the poses anywhere for 5-10 breaths and repeat 3 times.
- Strengthens your wrists, arms, shoulders, back and thighs.
- Opens the shoulders, chest, hip flexors, quads
- Increases your energy.
- Creates space in the ribcage and diaphragm helping you breathe fully.
- Try it in class