Upward Bow (Wheel) Pose

Urdhva Dhanurasana

Upward Bow, or Wheel Pose, is a full backbend pressing up from the floor onto the hands and feet into a high arch. It opens the entire front body — chest, shoulders, hip flexors — and strengthens the arms, legs, and back. Even pressing through the hands and feet distributes the arch safely.

Alignment cues

• Set the hands by the ears and feet hip-width, knees forward
• Press evenly into the hands and feet to lift the hips
• Straighten the arms and let the head hang, chest opening forward

Benefits

• Deeply opens the chest, shoulders, and hip flexors
• Builds strength in the arms and legs
• Energizes the whole body

Modifications

• Practice against a wall to gauge depth safely
• Use blocks under the hands if the wrists are tight