Urdhva Dhanurasana (Upward Bow Pose / Wheel Pose)

Urdhva Dhanurasana is a deep backbend asana in Hatha Yoga.

Overview

Urdhva Dhanurasana, meaning “upward bow pose,” is a full backbend where the body forms an arch supported by the hands and feet. It is also known as Wheel Pose (Chakrasana) and is one of the deepest backbends in Hatha Yoga practice.

Method/Content

From a supine position, the feet are placed flat on the floor near the hips, and the hands are placed beside the ears with fingers pointing toward the shoulders. Pressing into the hands and feet, the body lifts into an arch, straightening the arms as much as possible. The chest opens toward the wall behind the practitioner, and the spine forms a deep curve. The breath remains steady in the held position.

Purpose/Benefits

Urdhva Dhanurasana opens the chest, shoulders, and hip flexors while strengthening the arms, legs, and back. It energizes the body and stimulates the endocrine system. The deep backbend is believed to counteract the effects of prolonged sitting.

Verification Notes

• Found in Ashtanga Yoga Primary Series
• Known in modern traditions as Chakrasana (Wheel Pose)