Upward Bow Pose

Mar 23, 2020 by

The upward bow pose is also popularly referred to as the wheel pose or the urdhva dhanurasana. This yogic posture is of immense benefits if correctly practiced. It benefits the body of the performer as well as cures depression and enhances energy. It might be a difficult pose to perform by beginners but can be mastered with practice.

How to Perform the Pose

Step 1 

Lay supine on the ground. Keep your knee bent and keep the feet on the ground, keeping the heels close to your sitting bone. Spread the arms on the ground and bend the elbows along with the forearms, keeping them perpendicular to the ground. Have your fingers pointed towards the shoulder.

Step 2 

Press the inner feet into the ground. While exhaling, push the tailbone towards your pubis keeping it firm. Now, lift your buttocks off the floor keeping it firm. Keep the inner feet and the thighs parallel and take a couple of breaths. While firmly pressing your inner hand on the ground, lift the crown of your head upwards. While keeping the arms parallel, take a couple of breaths.

Step 3 

Lift the crown of your head off the ground while straightening the arms. Exhale simultaneously and press your limbs firmly into the ground. While firming the outer thigh, turn your upper thigh towards the inside. While lengthening your tailbone backward, narrow the points of the hips and lift your pubis.

Step 4 

Turn your upper arm towards the outside and keep the entire weight on the index finger’s base. Spread the blades of your shoulders across your back, and hang your head or slightly lift it to look at the floor towards the bottom.

Step 5 

Practice the pose for around 5 to 10 seconds while constantly breathing. Repeat the same for around three to ten times duration. Repeat the same pose with increased duration for more benefits.


  • Helps stretch your lungs and chest while strengthening the muscles


  • Increments energy as well as lowers depression


  • Stimulates the pituitary and thyroid glands


  • It is a therapy for back pain, infertility, asthma, and osteoporosis.


  • Strengthens your wrists, arms, abdomen, spine, and buttocks


Mistakes and Contradictions

If you are suffering from a back injury, diarrhea, a high blood pressure problem, a heart problem, carpal tunnel syndrome, or low blood pressure problem, then you must avoid practicing this pose.

How to Perform It Perfectly

In the beginning posture, you can loop around a secure strap on the thighs such that it holds your thighs parallel to the hip. In order to keep your feet from turning away, place some support in between the feet. As you rise, press your feet onto the placed support. To perform it perfectly, the guidance of an expert can help to the core. Put on a comfortable pair of yoga pants along with a t-shirt such that practicing the pose can be carried out without hassles.

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