Essential Sequence: Ease into Urdhva Dhanurasana

Urdhva Dhanurasana, aka Upward-Bow or Wheel Pose or simply “Backbend,” is an iconic pose in the yoga canon. Visually it represents the acrobatic flexibility that so many of us long for when we first begin the yoga practice. But too often the feeling of the pose doesn’t match that open, soaring look.

My first piece of advice when practicing Urdhva Dhanurasana is to focus on creating even sensations throughout your whole body when you do the pose. Instead of focusing on going deep, focus on creating evenness. When you practice this way, not only will the pose feel a whole lot better, you’ll be more apt to open the places that need it and derive the overall benefits of backbending! (An added benefit is that you potentially head off injuries because you’re not pushing past your edge).

This month’s sequence prepares you for Wheel Pose by opening the shoulders and upper back as well as the front sheath of the body — specifically the quadriceps and hip flexors. It also builds heat in the whole body. All of this should help you feel more ease, more space, more joy in your backbend.

Have fun practicing!

Quick side note: In the interest of keeping the sequence as easy-to-read as possible, we’ve chosen to write the poses out in English instead of Sanskrit this month.

{illustrations by MCKIBILLO}