Workout Labs LOGIN Upgrade to PRO
0 SHARES
WorkoutLabs
Average Rating: 4.7
Votes: 287
Reviews: 287
Yoga Poses Guide
You can switch gender of illustrations here
Got it
Shop Yoga CardsYoga Cards

Upward Bow / Wheel

Urdhva Dhanurasana

OORD-vah dhah-noor-AH-sah-nah
Upward Bow / Wheel
Pose categories
Primary body parts engaged
Muscle Groups
Stretches spine and chest, strengthens legs and arms
Stimulates respiratory, digestive, and cardiovascular systems
Gives vitality and energy

How to perform upward bow / wheel

  1. Lie on your back with your feet flat on the floor, knees bent. Bring your feet hip distance wide.
  2. Reach your arms up with an inhale. Place your palms next to your head, fingers pointing toward your shoulders. Keep your forearms parallel.
  3. Press your hands and feet into floor with an exhale and very gentle rest on the top of your head. Pause.
  4. Straighten your arms and legs on your next exhalation. Press your chest forward. Let your head hang.
  5. Hold the pose and breathe normally.
  6. Carefully lower your head and then whole body to the floor with an exhale.
Alignment cues
  • Keep arms parallel
  • Broaden shoulder blades
  • Avoid compressing low back
  • Keep feet parallel
Modification: Rise onto your head only and stay here for one breath.
Upward Bow should only be learned from a yoga teacher. Avoid this pose if you have a back injury, heart problems or high or low blood pressure.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.

More yoga poses to discover

Upward bow / wheel (Urdhva Dhanurasana in Sanskrit) is an intermediate yoga pose that belongs to the back bends categories. This asana targets chest and quadriceps and shoulders and spine and also involves abs and forearms and glutes & hip flexors and hamstrings and triceps and wrists muscles. Upward bow / wheel stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Available with your
WORKOUT PRO membership
Learn More