Urdhva Dhanurasana (Wheel Pose / Upward Bow Pose)
Learned: Asana Lab
See Manual Pages: 143, A-116, A-119
Where this can show up in class: Peak Pada, Afterward
This pose can be done in the following orientations: Supine, Arm Balance. It is an inversion
This pose contains the following overall actions: Backbend.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Hands Feet Middle back |
Chest Hips Fronts of thighs |
Inner thighs Shoulder blades |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
alternative: Matsyasana |
Salabhasana / Shalabhasana Dhanurasana Ustrasana Setu Bandhasana Matsyasana Catuspadapitham Dwi Pada Viparita Dandasana / Viparita Dandasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Shoulder flexion (deep) |
Hip flexors Quads Belly |
(Belly) |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Toes turned out; Feet too wide | Engage glutes; Samana through inner thighs |
| Hip abduction/external rotation | Squeeze inner thighs |
| Knees too bent | Stay in Setu Bandhasana |
| Legs straight, arms past wrists | Make a first step out of two blocks against a wall and elevate arms; Assist: stand on feet and pull calves |