Urdhva Dhanurasana I (Upward Bow I or Wheel Pose) registers as 7* on BKS Iyengar’s 60* scale of difficulty.
I recently discovered a great tip for students who struggle to fully extend their arms in Wheel. Sometimes, a teacher will suggest that the student place two blocks, shoulder distance apart, against the wall at an angle resembling a wedge. Then, the student places their hands on the angled block and presses up from there. This technique is great for students who, when practicing alone, are still working toward full extension in Urdhva Dhanurasana I. But, I find that having a little help from a friend can take this adjustment to a whole new level.
Instead of placing blocks against the wall, ask a friend to stand above you as you prepare for Wheel. Their feet should be right above your shoulders (your head is resting between their feet). Then, place your hands on their ankles so that the area between your thumb and index finger rests on the top of their ankle (right where the ankle connects to the top of the foot). From here, rise up onto the crown of your head, then extend your arms into Urdhva Dhanurasana.
You may notice a greater level of extension, freedom and support in this variation. Grasping your hands around your friend’s ankles helps relieve pressure on your wrists. Furthermore, holding onto a steady friend gives you greater support than a block placed against the wall. And, most importantly, the encouragement of a friend can make your heart soar! Having someone nearby to offer words of support can make a TON of difference in the pose.
We’ve all had one of those moments. When has the support of a friend in your practice helped you reach greater depths within a pose?
Tags: backbend yoga poses, backbending yoga poses, backbends, BKS Iyengar, Light on Yoga, Urdhva Dhanurasana I
There a certain friend that I like to take classes from because there is always laughter in her class, and laughter helps everyone to open up.
xoxo
great post.. i love that you have your toes up (i do this too.. helps me to engage my legs
). i love the blocks assist and the heels one feels great as well.
and re: friends.. you all do it daily! xo
yes, my wrists love this pose when i’m holding someone else’s ankles! some people I know have also found it useful to come into urdhva dhanurasana from a standing position, where (i think) a friend has one foot planted firmly between your two feet and is supporting your midback as you backbend. have you ever tried this? it does require trust in the person holding you as the floor can seem quite far away!
love your blog.
So true, Meredith. A little laughter goes a long way to creating space within yourself and others!
I looove having my toes up to engage my legs! Yogadorks unite!
And you’re so right. Friends lift us up every day – on and off the mat. Thanks, Nancy!
Jess! Thanks so much for visiting and commenting! The next post is on Urdhva Dhanurasana drop backs (the assist you are describing is one way into this). Stay tuned for that one. Miss you and Tom! Hope to see you soon.
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