Urdhva Dhanurasana (directly translates to "Upward bow pose") and is also known as Chakrasana. This is a powerful pose that can help to increase flexibility and strength in the spine, shoulders, and hips. It's important to warm up properly before attempting this pose, and to listen to your body and only go as far as feels comfortable.
When lifting a leg up in the air in One legged upward wheel pose, this asana is called Eka Pada Urdhva Dhanurasana (Eka, meaning "one" and Pada meaning foot).
How to Perform Urdhva Dhanurasana (Wheel pose)
Begin by lying on your back with your knees bent and your feet hip-distance apart on the floor. Bring your hands to the floor next to your ears, fingertips pointing towards your shoulders.
Press down into your hands and feet, and lift your hips up towards the ceiling. Keep your elbows parallel to each other and your shoulders away from your ears.
On an inhalation, begin to straighten your arms and lift your head off the ground. Press into your hands and feet, and lift your chest towards the ceiling.
Stay in the pose for a few breaths, making sure to keep your neck long and your gaze forward. You can also shift your weight back and forth on your feet to open up your shoulders and chest even more.
When you're ready to come out of the pose, tuck your chin into your chest and lower your back down to the ground, one vertebra at a time.
Modifications
Blocks or Bolster: If you find it difficult to reach the floor with your hands, you can place a block or bolster under your hands to provide additional support. This will also help to reduce strain on your wrists.
Wall Support: If you are working on building up strength for Chakrasana, you can practice the pose with your feet against a wall. Start by lying with your back on the floor and your feet on the wall. Press your feet into the wall and lift your hips up towards the ceiling, walking your hands closer towards your feet. Hold for a few breaths before lowering down.
Half Wheel Pose: If you are not yet ready for the full expression of Chakrasana, you can practice Half Wheel Pose instead. Start by lying on your back with your knees bent and your feet on the floor. Place your hands by your ears and lift your hips up towards the ceiling, but keep your head and shoulders on the ground. Hold for a few breaths before lowering down.
Remember to always listen to your body and only practice what feels comfortable and safe for you. It's also important to warm up properly before attempting any backbends or other challenging poses. If you have any injuries or medical conditions, it's best to consult with your healthcare provider before starting a new yoga practice.
Benefits
Builds strength on back, straightens front
Good for posture
Backbends are good for depression as you are opening the chest
Compressing the kidney bladder meridian
Heart and lung meridian, good for anxiety and grief.
Contraindications
Back injuries
Weak shoulders
Pregnacy
Wrist injuries
Chakras
Crown chakra (Sahasrara chakra)
Third eye chakra (Ajna chakra)
Throat chakra (Vishuddha chakra)
Heart chakra (Anahata chakra)
Solar plexus chakra (Manipura chakra)
Doshas
Vata
Pitta
History of Chakrasana or Urdhva Dhanurasana
Chakrasana, also known as Urdhva Dhanurasana, has its roots in ancient Indian mythology and yoga philosophy. The word "Chakra" means wheel or disk, and "asana" means posture or seat. In Hindu mythology, chakras are energy centers located along the spine that are associated with different physical, mental, and spiritual qualities.
The practice of Chakrasana has been mentioned in various classical texts of yoga, such as the Hatha Yoga Pradipika and the Gheranda Samhita, which date back to the 15th century and earlier. It is believed to be a powerful backbend that opens up the heart center and energizes the entire body.
Chakrasana gained popularity in the West during the 20th century as part of the physical culture movement and the rise of modern postural yoga. Today, it is a commonly practiced asana in many styles of yoga, including Hatha, Vinyasa, and Ashtanga. Its popularity is also due to its ability to help improve flexibility, strengthen the back and core muscles, and stimulate the nervous and endocrine systems.
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