Upward Bow/Wheel Pose: The Benefits Of Yoga Backbends

The benefits of backbends in yoga are immense. They are essential in strengthening and stretching the spine. Most of our daily movements are forward bends or even slouches. Backbends help the spine reallign itself. Backbends help open the front of your body, especially your heart, shoulders, and chest, and are said to stimulate the reproductive and digestive systems. So imagine my discontent when I was completely unable to do upward bow/wheel pose, shown below. This is a pose that a lot of people are familiar with whether it be from childhood gymnastics, cheerleading, or just goofing around as a kid. I simply couldn't get up in the pose, and was jealous when I would see others, even beginners, pop up with ease (obviously jealousy and yoga don't go well together). I wrote on the yoga.com forum about my inability to do wheel, and was given the following advice from a fellow yogi:

Urdhva Dhanurasana requires opening in the shoulders and hip flexors. Without those there's little chance of coming up. Others will cite upper body and leg strength. The strongest of persons will not come up in the pose without requisite openings. I quickly heeded this kind soul's advice and got right down to business: opening my shoulders and hips. For three mornings straight I chilled in Goddess Pose while my hamstrings and hips were stretched and I reached each hand around the opposite hip, one at a time, to open my shoulders simultaneously. I also did some Balancing Half Moons, just to make sure those shoulders were good and open. Sure enough, today in class, I popped right up into wheel, otherwise known as "upward bow," or "Urdhva Dhanurasana" in Sanskrit. I felt waves of joy as I breathed my way through this thoroughly enjoyable pose. So if you have any trouble with this pose, as I did, remember: open shoulders + open hips = upward bow. Namaste.

Comments

[Benefits of yoga]

Great post! The benefits of yoga are still unknown to many people. Different types of yoga have different effect on our health. However, it is important to understand the yoga basics so that the practitioner can perform the asanas perfectly and experience the benefits of yoga.

[Holiday Honey]

I agree completely. It's so funny how I hate running/exercising, yet my body completely craves certain asanas. Thanks for the comment :)

[Anjeanette]

My favorite backbend is upward bow. Yoga guru Leeann Carey says it’s a great stretch at the end of a practice. She has a free yoga video on upward bow that I thought your readers might like: http://www.planetyoga.com/free-yoga-video-assisted-drop-backupward-bow-pose/

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