Urdhva Dhanurasana - Upward Bow or Wheel


Lie on your back, knees bent, feet parallel, hip width apart. Bend your elbows, place your hands on the ground beside your ears, fingers point towards your shoulders, elbow in line with your shoulders. Press firmly into your hands and feet.

Exhale, lift your hips up and come onto the crown of your head, inhale here. Exhale, lift your head up and straighten your arms. Knees hip width apart, hug your outer hips to the midline. Roll your inner thighs down, reach your chest towards the back of your mat.

To come down tuck your chin in and slowly come down to your head, then lower your hips down to the ground.