Backbends

Urdhva Dhanurasana

Wheel Pose

Rise with us into the radiant sky of our Urdhva Dhanurasana Uncovered. Like the ascending bow breaking through the urban clouds, this upward-facing bow pose brings hope and optimism into your urban existence.

Category: Backbends

Backbends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Backbends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Wheel Pose has its own unique effects on these vayus.

Prana Vayu – Expansion of Consciousness

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Urdhva Dhanurasana encourages the Prana Vayu, which is located in the chest and regulates the inhalation. During the asana, the inhalation intensifies, which brings fresh energy and oxygen into the body.

Udana Vayu – The Ascending Energy

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The Udana Vayu, located in the throat and regulating speech and exhalation, is strongly activated through this posture. The body bends backward and opens the throat area, which enables a free flow of Udana energy.

Vyana Vayu – Expansion and Opening

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The Vyana Vayu, which is distributed throughout the entire body and responsible for circulation, is strengthened through the asana. The movement and stretch during the asana foster circulation and energy circulation throughout the entire body.

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Energy Centers

CHAKRAS

Anahata Chakra (Heart Chakra)

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The Anahata Chakra, also called the heart chakra, is located in the middle of the ribcage and stands for love, compassion and kindness. Urdhva Dhanurasana opens the sternum and expands the ribcage, which enables a physical and energetic opening of the heart center.

Vishuddha Chakra (Throat Chakra)

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The Vishuddha Chakra, also called the throat chakra, is located in the throat area and stands for communication and expression. The backbend in Urdhva Dhanurasana stretches the throat and thus enables an energetic activation of this chakra. This can lead to improved communication and a stronger feeling of self-expression.

Manipura Chakra (Solar Plexus Chakra)

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The Manipura Chakra, the solar plexus chakra, lies in the area of the navel and stands for personal power and self-worth. Through the strengthening of the abdominal musculature in Urdhva Dhanurasana, this chakra is activated, which can lead to a feeling of strength and self-confidence.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Annamaya Kosha is the outer layer, our physical form. Urdhva Dhanurasana has a strong effect on this layer, as it strengthens and stretches the body. Especially affected are the musculature of the back, the shoulders and the hips. This asana improves posture and can thus also ease physical complaints such as back pain.

Pranamaya Kosha (Energy Body)

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Pranamaya Kosha is the energy sheath. Urdhva Dhanurasana stimulates the flow of energy through the body, which can help release blockages and increase general well-being. Especially the stimulation of the heart and lung region can lead to a deeper and freer breathing.

Manomaya Kosha (Mental Body)

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Manomaya Kosha is the mental layer that corresponds to our thoughts and emotions. Urdhva Dhanurasana is a challenging posture that fosters self-confidence, courage and perseverance.

Vijnanamaya Kosha (Intellectual Body)

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Vijnanamaya Kosha is the intellectual or wisdom-related layer. Urdhva Dhanurasana, as an advanced asana, requires attention and a deep understanding of one's own physical abilities and limits. This fosters self-knowledge and the awareness of one's own body, which can lead to deeper wisdom and understanding.

Anandamaya Kosha (Spiritual Body)

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Anandamaya Kosha is the deepest layer, the layer of bliss. Urdhva Dhanurasana is an exciting and joyful pose that can often generate a feeling of freedom and bliss, especially when one fully masters it.

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Body Constitution

DOSHAS

Vata

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Urdhva Dhanurasana can increase the Vata dosha, as the intense backbend and the dynamic, uplifting nature of the pose stimulate the movement energy of Vata. This activation can foster mental alertness and enthusiasm, but with an already high Vata level the pose should be practiced with grounding and controlled breathing to avoid overstimulation and restlessness.

Pitta

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Urdhva Dhanurasana can increase the Pitta dosha, which is associated with fire and transformation. The asana is challenging and fosters heat in the body, which can intensify Pitta. But with its ability to open the heart space, this asana can also help balance excess Pitta.

Kapha

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Urdhva Dhanurasana is a Kapha-reducing asana. Kapha stands for stability and structure, but can, when present in excess, lead to sluggishness and stagnation. Through the intense stretch and strengthening of Urdhva Dhanurasana, the excess Kapha can be broken down and energy released.

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Key Information for Correct Execution

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1Lie on your back and bring your soles close to your buttocks.

2Place your hands just above the shoulders and next to the ears on the floor, the fingers spread wide and the fingertips pointing toward the shoulders.

3Press evenly into your palms and lift your upper body off the mat so that the crown of your head lightly touches the mat.

4Walk your feet a little closer toward the buttocks and press evenly into your feet. Draw the thighs and upper arms toward each other and root the hands and feet firmly.

5Press into the palms again to extend the arms and lift the head off the floor. Keep the neck long and relaxed. Breathe deeply through the challenge.

6To release the posture, lift yourself for a moment high onto the tips of the toes, bend the elbows, draw your chin toward the chest and then roll yourself down vertebra by vertebra back to the mat.

7Pause a moment and, if you like, practice a second round.

8As a counterbalance, you can practice a reclining twist to the right and left as well as further forward bends afterward to balance this intense backbend and calm your nervous system.

Common Mistakes

Common mistakes in the wheel are that one is not warmed up well enough and practices the wheel at the end of the practice, shortly before Savasana or even before going to sleep.

Our Tip

A tip is to practice asanas before the wheel that especially open the shoulders and thighs. Ideal are the reclining hero, a deep lunge or Anahatasana.

Variations

There are variations of the wheel. A three-legged variation can be tried by walking one leg to the midline and extending the other leg upward. Another variation is the wheel with the elbows on the floor, whereby the elbows are placed under the shoulders and the hands interlaced so that a triangle forms on the floor from which you can push yourself up.

Physical Effect

Back Strengthener

Urdhva Dhanurasana, also known as the wheel, is a fantastic back strengthener. This asana engages and strengthens the paraspinal muscles along the spine, the latissimus dorsi, the rhomboid and trapezius muscles. This leads to an improved posture and helps ease back pain that is often caused by long periods of sitting.

Breath Expander

The wheel is also a profound chest opening that expands and strengthens the diaphragm, the intercostal muscles and the lungs. This leads to an improved breathing and increases the oxygen intake. This expansion can be especially helpful for people with respiratory diseases such as asthma.

Hip Opener

Urdhva Dhanurasana is also an excellent asana for stretching the hip flexors, including the iliopsoas. The extension of these muscles can help ease tension and stiffness that often arise through longer periods of sitting or one-sided athletic activities.

Effects on Psyche and Emotions

Heart Opener

Urdhva Dhanurasana not only opens the heart physically but also has a profound effect on the emotional level. It helps release emotional blockages and old wounds that often settle in the heart region.

Courage Giver

This asana requires both physical and mental strength and therefore fosters self-confidence and courage. It can help overcome fears and master obstacles.

Joy Bringer

Urdhva Dhanurasana can foster a feeling of joy and lightness. It opens the chest space, enables a deeper breathing and lets prana (life energy) flow more freely. This can lead to a feeling of inner contentment and joy.

Props

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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