#strikeapose of the Week | Urdhva Dhanurasana (Upward Bow or Wheel Pose)


Sanskrit Name: Urdhva Dhanurasana (OORD-vah don-your-AHS-anna)

Name in English: Upward Bow or Wheel Pose


Lie flat on the floor w/ knees bent & feet as close to your sits bones as possible.

Bend your elbows and spread your palms on the floor beside your head, fingers pointing toward your shoulders.

Press your feet into the floor, exhale and push your buttocks off the floor—keep that gluteus maximus nice and firm, but not too hard.

Take 2-3 breaths.

Press your hands into the floor and lift up onto the crown of your head.

Take 2-3 breaths.

Pressing your hands and feet firmly into the floor, straighten your arms and lift your head off the floor.

Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

Benefits: 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—perfect for the change in season as we approach the darkest months of the year.

Contraindications: back injury, carpal tunnel syndrome, diarrhea, headache, heart problems, high or low blood pressure

Head over to Instagram and #strikeapose. We want to see you in all of your backs bend! Make sure you tag: @YOGANONYMOUS and use hashtags #strikeapose + #YOGANONYMOUS. We will be “regramming” your pics all week long so make sure we can find you!

Tagged under: Yoga Practice, Yoga tips