Urdhva Dhanurasana (Upward Bow Pose, Backbend, or Wheel)

(OORD-vah don-your-AHS-anna)

urdhva = upward
dhanu = bow

This full backbend strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.

The practice of bending over backwards is the epitome of this posture. Giving to others without desire for oneself, or Karma Yoga. This pose and its intention are not about you. It is about others and what you can do to make a difference. A person in sorrow brought to glee, a person in need not wanting, one without love finding love…

Humanity is threefold in nature. We consist of Iccha, Jnana and Kriya. Iccha is desire or feeling. Jnana is knowing. Kriya is willing. These three fashion Karma. We know objects like chair, tree. We feel joy and sorrow. We will - to do this, or not to do that. Behind the action, there are desire and thought. A desire for an object arises in the mind. Then you think how to get it. Then you exert to possess it. Desire, thought and action always go together. They are the three threads, as it were, that are twisted into the cord of Karma. Desire produces Karma. You work and exert to acquire the objects of your desire. Karma produces its fruits as pain or pleasure. You will have to take births after births to reap the fruits of your Karma.

Benefits
Stretches the chest and lungs, the arms and wrists, legs, buttocks, abdomen, and spine. Stimulates the thyroid and pituitary. Increases energy and counteracts depression. Therapeutic for asthma, back pain, infertility, and osteoporosis.

Deepen the Pose
Once in the pose, lift your heels away from the floor and press your tailbone toward the ceiling. Walk the feet a little closer to the hands. Then, from the height of the tailbone, press the heels into the floor again. This will increase the depth of the backbend.