Upward Bow Pose - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Upward Bow Pose

Step by step instructions, muscle activation and variants for the Upward Bow Pose.

HardMiddle chest

About this exercise

Wheel Pose (Urdhva Dhanurasana) is an advanced backbend that opens the chest, shoulders, and hip flexors while strengthening the arms, legs, and spine extensors. Requiring considerable shoulder and thoracic mobility, it is a cornerstone of yoga practice and an effective full-body flexibility drill.

How to Perform

  • Lie on your back with knees bent and feet flat on the floor, hip-width apart and close to your glutes
  • Place your hands beside your head with fingers pointing toward your shoulders and elbows pointing up
  • Press through your hands and feet simultaneously to lift your hips and upper back off the floor
  • Straighten your arms fully and let your head hang relaxed between your arms
  • Actively press the floor away, broaden across the collarbones, and engage your legs
  • Hold for the desired duration while breathing steadily
  • To release, tuck your chin and slowly lower your head, then your back, then your hips to the floor

Muscle Activation

Primary
Middle chest
Secondary
AbsFront shouldersLower back

Common Mistakes

Common mistakes content is coming soon.

About the Upward Bow Pose

The Upward Bow Pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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