Urdhva Cakrasana (Upward Bow or Wheel Pose

1. Urdhva Cakrasana (Upward Bow or Wheel Pose)

2. Urdhva Cakrasana (Upward Bow or Wheel Pose)
• This is the upward wheel pose or upward bow pose.
• Lie flat on your back on your mat. Your legs are bent at the knees and your
feet are flat on the ground, hip distance apart.
• Place your palms on the ground near your ears, your elbows are pointing to
the sky and your fingers are facing towards your head.
• Now push up into bridge while you inhale. Exhale and stay here.
• On an inhale, while balancing your entire weight on your feet push your upper
body off while balancing your weight on your palms and feet.

3. Urdhva Cakrasana (Upward Bow or Wheel Pose)
• Your body at this point will look like half a wheel.
• Make sure your neck isn’t being strained, here.
• Then lower back down and relax.
Benefits:
• Strengthens the shoulders, arms, wrists, legs, and spine.
• Opens the chest and shoulder girdle.
• Relieves asthma symptoms by expanding the lungs.
• Strengthens the legs.
• It is beneficial to the nervous, digestive, respiratory, cardiovascular and
glandular systems.

4. Urdhva Cakrasana (Upward Bow or Wheel Pose)
Precaution:
• Shoulder or wrist concerns
• Glaucoma or high blood
pressure
• Low-back injury