Urdhva Dhanurasana, often called Full Wheel Posture, is a foundational backbend. It’s also one of the four pillars of an advanced backbending practice according to my Iyengar teacher, George Purvis (the other three pillars being Dwi Pada Viparita Dandasana, Kapotasana, and Mandalasana).

This posture demands not only flexibility and strength, but intelligent action in the use of that flexibility and strength. In order for the arch of the posture to be balanced in all areas of the spine, we must learn to look for more opening where we’re often more stiff (our upper back—the thoracic spine), and more stability where we’re often more mobile (our low back—the lumbar spine).

In this practice, I’ll guide you through specific actions that enable you to find a true pathway into the pose—actions that teach your shoulders/upper back and hips/pelvis how to do the posture with skill. When these foundational actions become second nature, the world of backbending postures opens up for practitioners.

From here, we can begin to explore other variations and fun and interesting ways of practicing Urdhva Dhanurasana, which you’ll find in Part Two and Part Three.

Don’t be in a rush to progress, however; like all things it takes time. Be curious and engaged with the different techniques you learn in this practice and do them diligently. Your body will surprise you with its capacity! Need help troubleshooting your Full Wheel? Send me a note; I’m happy to help in any way!