In this backbend class for Level 1/2 students, we’ll be looking at backbends as a whole but will spend additional time working our way into Urdhva Dhanurasana, starting with preparatory variations with chair and wall support and eventually moving into the full variation.
Urdhva Dhanurasana, also known as Wheel Pose, is a powerful backbend in Iyengar yoga. It embodies strength, flexibility, and openness. In Iyengar practice, practitioners often use props like blocks and straps to support their bodies and deepen their understanding of the posture. The emphasis is on engaging the legs and arms to lift the chest and create an even arch along the spine. Urdhva Dhanurasana not only enhances spinal flexibility and strengthens the back, arms, and legs but also opens the heart, invigorates the body, and promotes a sense of vitality and emotional release. Through consistent practice and gradual progression, students can experience the full benefits of this transformative asana.
We’ll begin the class by activating and warming up the upper back, neck and shoulder area through some inversions and several Mini Sun Salutation.
The backbend section of the class with consist of the following poses: Urdhva Mukha Svanasana, Bhujangasana, Salabhasana, Dhanurasana, Ustrasana, Setu Bandha Sarvangasana, and finally Urdhva Dhanurasana. This last pose will be approached in three different ways. Practitioners are encouraged to stick with the level of difficulty they are comfortable with. This is a fairly advanced backbend and should be approached with care. It’s important to be honest with yourself about which variation you find to be challenging enough without overstepping the line and becoming outright uncomfortable. Same thing goes for backbends such as Ustrasana and Dhanurasana and, in fact, all the others. Don’t forget that props can be used for every pose if you don’t feel quite ready to attempt the full variation.
We will cool down with Supta Padangusthasana 1 and 2, flowing into Ardha Halasana and Supported Setu Bandha Sarvangasana over bolsters, and, finally, final meditation in Savasana.
Video stills from this sequence
