A Yoga Pose A Day: Upward Bow or Wheel

July 6, 2008

A yoga pose a day keeps your back pain away?

I love yoga and due to my years of poor posture, I hope doing yoga can help me to improve my posture and strengthen my back! So I will start the section – “A Yoga Pose A Day”!

Starting with my favourite pose:

Upward Bow or Wheel (Urdhva Dhanurasana)

(Courtesy of Yoga Journal)

  1.  Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.
  2. Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against the back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.
  3. Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.
  4. Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor.  
  5. Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

This is how it looks like when I strike the pose:

Upward Bow/ Back-Bend/ Wheel

Upward Bow/ Back-Bend/ Wheel

My pose is no where near perfect! Do visit this website for more guidance and good example of this pose! Help and guidance from a good yoga mentor is the best if you intend to strike this pose too.

The benefits of this pose include:

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

One Response to “A Yoga Pose A Day: Upward Bow or Wheel”

  1. […] I want to do the upward bow pose. On a regular basis, not just a fluke. (photo credit here.) So there you have it. What I want. Why I’m banging out the miles, working on my flexibility […]

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