Vinyala

Pose sheet

Upward Bow / Wheel Pose

Ūrdhva Dhanurāsanaऊर्ध्वधनुरासन

Arch your body upward, hands and feet grounded, head off the floor.

Open this pose in the 3D body

Steps

Support

Both palms and soles; head unsupported in the final position.

Enter

  1. Lie on your back; bend knees and bring feet toward buttocks.
  2. Place palms beside your ears, fingers pointing toward your shoulders.
  3. Exhale, lift your torso; touch your crown down without bearing weight.
  4. Take two breaths; keep your elbows aligned with your shoulders.
  5. Exhale, press hands and feet down; lift head and straighten arms.

Hold

  1. Keep feet and thighs parallel, hip-width apart.
  2. Lift your chest and straighten your arms.
  3. Reach your tailbone toward your knees.
  4. Let your head hang between your arms without touching the floor.

Exit

  1. Exhale, tuck your chin, and bend your elbows and knees.
  2. Lower slowly onto your shoulders and the back of your head.
  3. Avoid placing your crown on the floor.
Breathing
Exhale while lifting and lowering; breathe gently without holding during the pose.
Duration
30–60 seconds.

Adapt

Adaptations

  • BlocksSupport your hands on firm blocks braced against a wall.
  • Thigh strapFasten above your knees to keep your thighs parallel.
  • Raised torsoStart on bolsters and blankets; place hands on wall-braced blocks.
  • Alternative: BridgeLift your pelvis, keeping your shoulders and head grounded.

Variations

  • II: enter from standing, with your arms overhead.
  • Eka Pāda: three supports; full form, hand on raised thigh.
  • On your forefeet: briefly lift both heels, then lower them.

Signals of effort

  • Deep spinal and hip extension.
  • Weight on extended wrists.
  • Arms overhead relative to torso, bearing weight.
  • Head below your chest.