Urdhva Dhanurasana
Functional Ashtanga

Urdhva Dhanurasana

Upward Bow
Hip Extension

Urdhva Dhanurasana (Upward Bow / Wheel Pose)

Full backbend requiring hip extension, shoulder flexion, and spinal extension.

Key mobility requirements: hip extension, shoulder flexion, ankle dorsiflexion

FRC Mobility Protocols

These videos target hip extension for Urdhva Dhanurasana:

  1. Hip Extension Passive Stretch
  2. Hip Extension PAILS & RAILS
  3. Hip Extension PNF
  4. Hip Extension Passive Range Hold
  5. Hip Extension Hovers
  6. Hip Extension Lift Offs

Other Movements in Urdhva Dhanurasana

14 more
ankle-eversion ankle-eversion in Urdhva Dhanurasana
Ankle Dorsiflexion Ankle Dorsiflexion in Urdhva Dhanurasana
Elbow Extension Elbow Extension in Urdhva Dhanurasana
Elbow Pronation Elbow Pronation in Urdhva Dhanurasana
Hip Adduction Hip Adduction in Urdhva Dhanurasana
Hip Internal Rotation Hip Internal Rotation in Urdhva Dhanurasana
Knee Extension Knee Extension in Urdhva Dhanurasana
Shoulder Abduction Shoulder Abduction in Urdhva Dhanurasana
scapula-depression scapula-depression in Urdhva Dhanurasana
Shoulder External Rotation Shoulder External Rotation in Urdhva Dhanurasana
Shoulder Flexion Shoulder Flexion in Urdhva Dhanurasana
scapula-retraction scapula-retraction in Urdhva Dhanurasana
Spine Extension Spine Extension in Urdhva Dhanurasana
Wrist Joint Extension Wrist Joint Extension in Urdhva Dhanurasana
Urdhva Dhanurasana Study Guide →