Urdhva Dhanurasana
Functional Ashtanga

Urdhva Dhanurasana

Upward Bow
Shoulder External Rotation

Urdhva Dhanurasana (Upward Bow / Wheel Pose)

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

Key mobility focus: shoulder external rotation

FRC Mobility Protocols

These videos target shoulder external rotation for Urdhva Dhanurasana:

  1. Shoulder External Rotation Axials
  2. Shoulder External Rotation Hovers
  3. Shoulder External Rotation Lift Offs
  4. Shoulder External Rotation PAILS & RAILS
  5. Shoulder External Rotation Passive Range Hold
  6. Shoulder External Rotation Passive Stretch
  7. Shoulder External Rotation PNF

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 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 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 →