Urdhva Dhanurasana – Full Wheel Pose
February is the month of love, however as we go through times of unsteadiness and disruption in all parts of the world it can be hard to hold steady and maintain an open heart. But especially now it is so important to go through life with focus and a full heart and to spread the love 💕
Urdhva Dhanurasana – full wheel pose: is an uplifting posture. From an energetic perspective it stimulates the nervous system and opens the heart. It provides glowing energy, but also clarity and focus. It is a challenging pose teaching us steadiness. Physically it lengthens the hip flexors, opens the chest and shoulders, and strengthens the arms and legs.
Step by step instructions:
1. Lie on your back on the floor. Bend your knees and place the feet hip width apart, close to the hips. Bend your elbows and place your hands next to your head on the floor, palms open and wide, with your fingers pointing towards the shoulders.
2. Press the shoulder blades down into the floor, feel how that opens and lifts the chest. Press the inner feet down to keep the knees from falling out to the side. On an inhalation lift the hips to the ceiling. Stay here in bridge pose. Or move further.
3. Ground the shoulders into the floor, take the armpits in and press into your hands to lift your body up onto the crown of the head or straight away up, extending your arms as much as possible.
4. Once you are up, roll your inner thighs in, rotate your upper arms outwards.
5. To come out, exhale and lower yourself down to the floor, chin to the chest.
Hold this pose at least 5 breaths and repeat 3 times.
Happy practicing! Namaste 😊
Writer of this article is yoga instructor Natalie Pollinger with an advanced 500hr Prana Vinyasa Flow Yoga Teacher certification from Sonic Yoga in NYC and an 85hr Prenatal Asana and Pranayama certification from Integral Yoga in NYC.
Natalie used to teach yoga for several years in NYC, and is now living in Luxembourg and teaching classes at the studio Well-Being on Friday evenings, monthly events and on Sundays. Join for classes and get in touch and follow on Facebook to stay tuned for yoga events around the globe.