Sequencing Considerations for Urdhva Dhanurasana
Thoughts on Sequencing for Urdhva Dhanurasana
Ah, Urdhva Dhanurasana, the elusive Wheel Pose, or as I like to call it, the yoga pose masquerading as an advanced backbend achievement but in reality, more like a test of your preparation diligence. Just remember, without proper warm-up, you might just end up in wheel-hell. Let’s be thorough and tackle opening up those shoulders, upper back, and every other area that has grown stiff from modern life—quadriceps, psoas, and adductors, I’m looking at you.
The trick, dear backbend enthusiasts, is to embark on this vulnerable endeavor with some foundational backbends. Perhaps Salabhasana is in order. Don’t forget those shoulder openers, which can be sneakily added to either standing or seated postures. King Arthur’s Pose or a variety of lunges can oblige by stretching the quadriceps and psoas, graciously prepping your body for the joys of deeper backbends.
I would be remiss if I didn’t give a nod to our expert, Maty Ezraty, whose insights on arm fortification in this pose are something to ponder. Why not entertain some preparatory poses like our dear Salabhasana variations, Bhujangasana, and Setu Bandhasana?
Neutralizing, Countering & Balancing Your Backbending Adventures
Once you’ve triumphantly wheeled over your mat, the aftermath isn’t about plummeting into the comfort of a forward bend—a common misconception, alas. Instead, consider savasana… but in a less gutsy form, such as lying supine with knees cuddling your chest. Or, take a leaf from Brad Priddy’s book and try a ‘prone savasana,’ nestled on a blanket, assuming your body can handle such decadence, of course. Your face will thank you for the folded blanket under your forehead.
The illustrious Amy Ippoliti marks an ideal close by laying flat and stabilizing your chaotic breath. Afterwards, realign and regroup with symmetrical poses like Downward Dog before deciding it’s the right time to tackle twists. Your recovery routine wouldn’t be complete without the gentle forward fold of Apanasana or the whimsical Balasana. Don’t skip twists like Jathara Parivartanasana if you crave that perfect finish.
A Sample Sequence of Joy
Courtesy of Jason Crandell’s “30-Minute Sequence: Ease into Wheel”, here’s a quick rundown:
Warm-Up
Begin with Cat-Cow, the yoga world’s version of stretching out the weekday kinks—even if it’s a Tuesday. Add a splash of shoulder stretching from all fours, or if you’re feeling daring, seated.
Heat Building & Preparation
Cast yourself into Surya Namaskar, or as it feels, Lunge Salutes for the seasoned practitioner. Combine these warmings with a sprinkling of standing poses:
- Open hip poses: Virabhadrasana II, Trikonasana, Parsvakonasana, Ardha Chandrasana.
- Neutral hip heroes: Crescent Lunge, Revolved Lunge, Virabhadrasana I, and Parsvottanasana.
Meander into seated postures with a well-strategized vinyasa.
Further Preparation
Try gracing yourself with a Low Lunge Quad Stretch, then dare to dance into Adho Mukha Vrksasana, followed by a well-earned Balasana.
Backbends & Neutralizing
At last, retreat into the solace of backbends like Salabhasana, Bhujangasana, Setu Bandhasana, and Urdhva Dhanurasana if you’re feeling mighty.
Counterposes
The unsung heroes Supta Padangusthasana, Apanasana, and Jathara Parivartanasana can now assume their rightful position.
To Finish
Finally, surrender to the allure of Savasana, and let it work its full magic.
Need an in-depth look at this roller coaster of a practice? Visit this link for enlightenment. Assume it comes with a side of sardonic wisdom.