Pose of the week...

Urdhva Dhanurasana (Wheel or Upward Bow pose)

Urdhva Dhanurasana is arguably one of the most beautiful asanas, and done with care it feels beautiful too. In some ways, when practiced coming up from the floor, I don't really think of it as a backbend. You have to let go of the 'doing' in the back to achieve the shape and it is much more about the transmission of force through the skeleton then about trying to bend back.

The movement in this pose is delivered into the spine by pushing into the floor with the hands and feet. It is the ability to release the hips, spine and shoulders while you push into the floor that creates the back bend shape. Length in the iliopsoas is essential, the thoracic spine needs to be mobile and you need a freedom in the shoulders (length in the latisimus dorsi) to make this a comfortable shape. Ofcourse our areas of freedom vary, which will influence the way our version of the posture looks.

Practice: To begin it is a good idea to spend some time settling the body into the floor quietly and then try experimenting with Setu Bandha to assess how the back feels and get the right spacing between your feet to keep your hips and knees happy. 

Notice what happens as you push your feet into the floor and you lift of the ground vertebra by vertebra. If you don't interfere, the first thing you will notice is the pelvis rolls under a little and the belly deepens. This is because we are engaging the extension muscles of the hips and knees and relaxing the hip flexors, ideal for back bending! If you have managed to relax the muscles around the ribs and upper spine the more the belly will deepen. With the ribs a little wider, the diaphragm draws up a little and the belly follows...Uddiyana bandha without intention...these are the feelings you want to carry through to Urdvha Dhanurasana.

As you develop the hips will lift higher via the action of the hip extensors and the rest of the body needs to remain relaxed to reduce resistance to the back bend.  Once the hips feel fully open you can play with bringing the hands into the 'push down' position. The higher the hips, the less work the arms will have to do to push up.  It is a mistake at this stage to lift the ribs and engage the spinal extensors becuase the groin will close an the movement will then come from the lower back, which needs to be avoided...

Once in the full pose the work should be evenly distributed through the hips, spine and shoulders. It should feel nice and there should be not unnecessary pressure in the low back or neck spine.

As always you need to be completely aware of what your own body is capable of in this pose. Use the time between try's resting and assess how the back feels before continuing.

Sequencing: Poses like Bhujangasana, Dhanurasana and Salabhasana, Adho Mukha Svanasana, Pincha Mayurasana, Adho Mukha Vrkasana and are all great for preparing the back and shoulders, but you will also need to stretch the muscles and skin of the front thighs, ankles and feet. Try Virasana, Supta Virasana and a little low lunge/warrior sequence to warm up. To follow it is wise to twist, try Ardha Matsyendrasana, before taking a forward bend like Balasana or Paschimottanasana.  A pose like Malasana can also be beneficial afterwards if the lower back feels a little compressed.

Benefits: Stretches the entire front of the body, the ankles, thighs, groins, abdomen, chest and throat. Stretches the deep hip flexors, psoas muscles and gives a lovely energy boost! 

Cautions: Take care if you have high or low blood pressure and do not practice if you have serious neck or lower back injuries...also not so great if you have a migraine...