Urdhva Dhanurasana
Functional Ashtanga

Urdhva Dhanurasana

Upward Bow
Hip Adduction

Urdhva Dhanurasana (Wheel Pose)

Full backbend pushing up from the floor with hands and feet.

Key mobility focus: hip adduction

FRC Mobility Protocols

These videos target hip adduction for Urdhva Dhanurasana:

  1. Hip Joint Adduction PAILS & RAILS
  2. Hip Joint Adduction PNF
  3. Hip Joint Adduction Hovers
  4. Hip Joint Adduction 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 Extension Hip Extension 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 →