Upward Bow (Wheel) Pose (Urdhva Dhanurasana)- Definition steps benefits with precautions

Upward Bow Pose, also known as Wheel Pose or Urdhva Dhanurasana in Sanskrit, is a deep backbend that offers a myriad of physical and mental benefits. The pose requires a great deal of strength, flexibility, and openness in the front body, making it a challenging yet incredibly rewarding posture to practice. In this article, we will explore the definition, steps to do, benefits, and precautions of Upward Bow Pose.


Steps to do:

1. Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands alongside your head, fingertips pointing towards your shoulders.
3. Press into your hands and feet as you lift your hips up towards the ceiling.
4. Continue to press into your hands and lift your chest up off the floor, coming into a deep backbend.
5. Hold the pose for a few breaths, then slowly lower back down to the starting position.


– Strengthens the arms, shoulders, and wrists
– Opens the chest and shoulders
– Stretches the hip flexors and the front of the body
– Increases flexibility in the spine
– Stimulates the thyroid and pituitary glands


– Avoid practicing Upward Bow Pose if you have any recent or chronic injury to the wrists, shoulders, or back.
– If you have high or low blood pressure, consult with a healthcare professional before attempting this pose.
– Pregnant women should avoid practicing this pose, especially in the second and third trimesters.

Upward Bow Pose is a powerful posture that offers physical, mental, and emotional benefits. By incorporating this pose into your yoga practice, you can cultivate strength, flexibility, and resilience both on and off the mat. However, it’s important to approach this posture with mindfulness and respect for your body’s limitations. With consistent practice and proper alignment, Upward Bow Pose can be a transformative addition to your yoga practice.