URDHVA DHANURASANA / UPWARD BOW POSE for BEGINNERS | Learn How to Make Backbends Accessible

In this tutorial we talk about some challenges in backbending and how to start working on Urdvha Dhanurasana, Wheel Pose when you're practicing at home. We discuss some modifications and offer a few variations of a supported wheel to help you along your journey when beginning backbends.
Want to see more tutorials like this? Check out our other videos for more. Want tips on a pose that you don't see in our library? Let us know in the comments and we'll make a tutorial for it!
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WELCOME to our channel where you can find Ashtanga tutorials ranging from quick 5-10 minute lessons to longer 30+ minute led classes (for all levels of experience) that will help you begin and/or maintain your Ashtanga practice.
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

[@lauriesauth5186]

EVERYTHING you share is so helpful. I have been a practitioner for a number of years and my go to training was watching the Purple Valley KZbin tutorials ( where I first “met” you guys ). So your channel is an answer to my prayer of always wishing I could see more of your help. I would love it if you went through each Primary Series asana- I will never feel like I have perfected any of them. My husband & I get on the mat every morning, believing that 70 years old is no impediment to ongoing improvements 😂 THANK YOU SO MUCH for everything ❣️

[@vintdg7250]

Space for a small family of squirrels - love it! I have tight shoulders (for external rotation in flexion) and it took me three years to get my Urdhva Dhanurasana. I must say, though, that blocks under the hands never helped me and, even though I can now push up from the floor, I still find it extremely difficult to push up from blocks. For me the most difficult part of the push up is the first part until the shoulders come level with the elbows. Blocks just add more height that I have to push up through this difficult part. What did help me was support under the back (bolsters, exercise ball) to give me that initial lift until the arm action became more familiar.

[@vintdg7250]

Oh, I forgot to mention that the final breakthrough for me to be able to push up all the way from the ground came when I saw a suggestion to massage the pectoral muscles with a small hard ball (lacrosse ball).

[@goldenhouryogini]

Totally agree on this. I also found it easier working with back support as well

[@miroslavvidojevic7333]

Thank you🙏

[@afsanehkalali9185]

Thank you❤

[@linarodz2165]

Thank you, please more tutorials for beginners level 000 and that most of the time we need accessories to help us in the asanas.

[@yogajo3890]

I love your tutorials! Thank you!

[@conniecasas4955]

Gracias!

[@TJ_Michelle]

Love the tutorials. Thank you

[@adalineproulx9773]

Awesome video ty!!

[@ranj2302]

Loved it 🥰

[@CarlosFernandez-gs2lu]

Yea I love your tutorial

[@user-dj7hl9ss4c]

Thank you very much. It’s cool!

[@ohitsalice1647]

I love your tutorials 🙏🏼

[@batsheva9985]

Love you guys

[@rosie780911]

Thank you so much!!! love your tutorials.

[@ilonaskorobulatova79]

the best ones! thank you

[@folksagabookart]

I love your tutorials! I will try this later 🙏🏻✨

[@monagh2104]

That was helpful thanks ❤🙏

[@caro1591]

Fab description and tips.🙏🏻❤️

[@seanratten9567]

LOVING THE TUTORIALS GUYS💜💜

[@4820307]

Great instructions, thank you

[@amber76OH]

These are wonderful tutorials, thank you very much. 💛

[@socabadier8646]

Very helpful. I love the tips

[@kristenhertzler4386]

I love your tutorials! Yours are absolutely the best.

[@enriquecheng]

Excellent and very well explained

[@visa9189]

Very useful tutorial, thank you so much❤

[@lucisue53]

Excellent video. I learn something useful every time!

[@LauraVierre_LV]

This was full of great tips

[@poorni28489]

So excited to see you guys on KZbin! Thank you for this ❤️

[@smitamistry9041]

Love you both ❤️❤️

[@debbiesod]

You are great ! Deserve all the success

[@golnazsaeedi2493]

Love the way you both train each Ashtanga yoga 😊🍀✨🙏🏻

[@afonsomanuel1585]

Excelente. Like.

[@Annisaras]

Yessss, I LIKEEEE YOUR TUTORIALLLLL ❤

[@frank.e.underwood]

this is my favourite video you’ve made :) thank you

[@pohweesee5423]

Yes... Like it very much. Explanation clear and useful. Thank you !!!

[@Ranashaltout1]

Ofcoooouuuuurse , plz keep posting these amazing videos, that was so helpfulll

[@cherrybpoledancer4284]

Love your explanation made more se sense. ❤

[@yuenwang2346]

Dear David and Jelena, thank you so much for all the tips in the vedios. Could you please do a vedio for come up from drop back. Was stuck for quite a while..

[@anaconsejeria8650]

Thank you both, they are wonderful and explain very well ❤❤

[@bries5015]

thank you ! super helpful tips for a newbie urdhva practitioner :)

[@palomach6021]

Lucky them that went to your workshop in Barcelona ❤️❤️❤️❤️

[@amandaspain6438]

Appreciate you being so generous with your time in making these regular videos 🙏

[@gmojtabaei1150]

Oh god i did it😍😍😍

[@VitorHugo-sj6wb]

awesome

[@christian.hayden]

Great advice. Pelvic Tilt vs shoulder 👌🏻

[@vandanarao8235]

Thank u a zillion.I proudly fine tuned myself,using all the biometric technique

[@c.a.2442]

The Anterior hip tilt is a helpful guide. Thanks 🙏🏾

[@stephencpquilacio6261]

Thank you David and Yelena- you are awesome! Keep doing videos please. Fan from the Philippines.

[@runeemrick]

Did I like your tutorial, of course ! Your tutorial videos are exactly what I was looking for.

[@roxanal.c.1220]

very very helpful, thanks so much!!! from the south of argentina!

[@pattiprice9763]

Awesome as ever!!!! Truly the best teaching ❤visually and by spoken word✨

[@liks472]

Veliko znanje i velika pomoć meni kao početniku. Uživam u videima, hvala vam💖.

[@veganmart4630]

Brilliant

[@leighmartin5344]

Good teaching tip with the anterior tilt to prep the hand position and reaching back.

[@user-pj5ve3lv5d]

Thankyou from Stockholm Sweden!

[@satyasinha7485]

Thanks I like the way you are Explaining v simple but effective 👍

[@zoey7873]

OMg, thank you for this! I’ve just started re practising my wheel, this is so helpful. 🙏

[@Bruno-qn2rd]

I love you guys🙁🇵🇱❤️❤️❤️❤️❤️❤️

[@asanoiaz]

Thank you, will try this. I used to be able to do the full backbend, but covid made me lazy and I lost a lot of strength. I've been a little scared to do backbends ever since after even getting up to the top of my head felt hard in the last attempt. 😅

[@vikastabreff6315]

Good videos guys

[@dawnvinciguerra2904]

Can't wait to use the small family of squirrels cue with my students!! Love you guys. Keep up the excellent tutorials!

[@velmabrookes8567]

That was a great help! Just happened to find your channel. Thanks a lot! I’ve been wanting to start but needed some help to start.

[@mariaemitantyhn2707]

Thank so much, for sharing the tips to do Urdvha Danurasana step by step… love you both ❤❤

[@dewiparmana2449]

I love your tutorial, I really need tutorial for marichyasana D, thank you🙏

[@adityapatra3479]

Very good. Thank you so much sir. Bhalo thakben sir. Aditya Patra, Haridevpur, Tollygunge, Kolkata 82.india.

[@mrstubingit2382]

I like you both as soon as you started talking, looking at each other and laughing!! Shows how real you are

[@ritagrant3]

i find all your tutorials very helpful, and yous are both so sweet and sincere it makes the learning process all the more fun :)

[@Cab1]

I hope you can show also how the full pose is done. Still having a hard time straightening my arms.

[@ceciliaboldrini5134]

Thank as always for this new video. Every time valuable advice for all of us. I appreciate you becouse you are so wise. GOD BLESS YOU. Cecilia

[@virginiadebva4311]

Thank you this is helpful. I have practiced yoga for many years, always struggled with this but I will try your techniques, thanks!

[@govindannairramachandran5890]

Your clippings are very useful and help me to do ashtanga in a comfortable manner. Thanks. Namasthe

[@hotmarry4584]

i love your tutorials, each time i see there is a new i watch it straight away happily and share with friends 🙂 you are the best !!!

[@claire4688]

excellent detailing of prep for arms and shoulders. i also have found it helpful to prep upper body flexibility and understanding of alignment in a seated position against a wall (legs extended in front) or standing near a wall, to practice the pelvic arch, hand placement and elbow alignment on the wall. thanks for great video!

[@MyriamDiJi]

GREAT!!!!!! Thank you so much for this tutorial. Amazing! I will try this posture. I know it os a very challenging one, but I love it.

[@brindebeaute]

Thank you so much!!!! Your explanations are so helping, especially your patience and pleasant tone and manner. Im straggling with all asanas so for me you are a yoga savers 🙏

[@KenSmith-bv4si]

Nice video. I dig all the alignment cues, and as a Liforme mat owner who thought owning 9 of them(hate to throw them away) I had a lot, then I see you have 2 walls of them, you win.

[@user-py2hq3ud2h]

More back bend videos, please. I have long arms so, it’s challenging to straighten my arms. Sometimes I also get discomfort in my wrists

[@arnie3631]

Hi David and Jelena been binge watching your tutorials! Am learning a lot. I hope you can share tutorials on building upper body strength to make poses like Crow pose and handstands easier. Thank you so much for your generosity

[@yoga.fit.lifestyle]

Namaste🙏🏻 Thank you so much. Can you teach Downward Facing Dog Pose?

[@nancyrider7390]

Thank you so much for breaking down the poses and moving to the poses with anatomy foremost. After taking 10 + years of yoga and different classes incurring injuries throughout and asking multiple questions about "why" and "what" and "how" to work into poses and complete poses safely, this is the only excellent information I have ever seen. Thank you so much !! You are answering all my questions with excellence.

[@klatham588]

I am amazed as I accessed this pose without props or discomfort after avoiding for a year due to shoulder issues. Brilliant insights thank you so much for sharing. With appreciation from Australia.

[@palomach6021]

You both are absolutely didactic, mastery and adorable. Love you & follow you

[@filthyprimary]

So incredibly useful! You guys were asking what viewers would like to see from you? I love all of your videos on KZbin and Instagram but I am extremely interested in your diets. You both are extremely fit and I am dying to see a video where you discuss what you eat and drink throughout the week.

[@chryshanthijayawardena8275]

Very much valuable for a beginner love the explanation

[@DavidandJelenaYoga]

Glad it was helpful! Thanks so much for letting us know.🙂

[@diegomery]

❤❤❤

[@areliusr6821]

Hi David and Jelena, thanks for the videos, they are very helpful ❤ Could you do a video on wheel pose without the props please? thank you so much ❤

[@silvanopansano7366]

Hello friends, heck yes, I subscribed. Yes love your content. Look forward to more. Sivananda teacher here 14 years, pilates 5 years, enjoying the pace and mindfulness of this technique to get me in meditation made. I watch and re practice your class videos often. Thank you, shanti.

[@mikek8455]

Wow, this was so unbelievably helpful🎉, thank you so much. I thought that I do not have enough strenght to start with the bright…. Thank you very much you two ❤

[@shavigoedhart8853]

Do you also have a tutorial on the handstand?

[@maike375]

I really like your short tutorials. It helps me a lot for my yoga practice. Thank you for your good explanations and demonstrations. Maybe you could do a tutorial for the dancer pose? Cause I find it very difficult to bring my hip and spine in the right position. Thanks to you and namaste 🙏🏻

[@juliedolan1561]

Wonderful info, would be made even better if you shared the link to the video you mentioned near the end. ❤

[@prasadn2481]

Dear Sir, Ma'am good to see you both in good coordination that's make your videos unique and awesome If possible could you please make videos on PCOS, hormone imbalance Love from India

[@l.c.4796]

Hello, I love your tutorials! Thank you so much. If you may please do an updated tutorial on crow pose. I have been attempting it for some time and still unable to achieve it. Thank you! ❤

[@jessicamurphy3620]

I love Jelena’s observation about the strength required to do urdvha dhanurasana.💙 Please do a video on the vinyasas in second series or how to get into full supta kurmasana-legs behind the head, not just crossed in front of it- from the ground (no sitting up to cross the legs behind the head). 🙃 🦃 🫶🙏😺

[@annebourgonje]

At my yoga class we also practices this with holding another persons ankles, it's really helpful! Also made me feel confident that I could do it by myself someday. I don't practice ashtanga yoga but your videos are super helpful anyway! Thanks 😊

[@claudiaabadia9300]

I love your channel… I’ve been practicing the short form Of Ashtanga… but I would like to see a tutorial on the seated sequence starting from bujapidasana, kurmasana, supta kurmasana garbapidasana, and kukutasana… 😅 There is my homework 😮

[@jannytang2536]

Thank you so much !! yours are always precise and clear reasoning of the cause and effect on Poses and Movements. I notice my urdvha Dhanurasana always not doing well, I should have something missing. May we have your further tutorial to mention more about arm/shoulder rotations to relate to scapular for doing Urdvha Dhanurasana ?

[@capuchin44]

I used to do a lot of backbends but I let my shoulders get tight (and then avoided them altogether because it actually got too hard and scary) Well I'm back on the mat and working on fixing the shoulder issues, but I need a slightly less intense version and I think I just found it! Thank you both!

[@Irina-lh9gn]

It looks so easy.......

[@daphnehinds7846]

Yes it does, but I've learnt that anything that looks easy, is usually very hard to do

[@Irina-lh9gn]

@@daphnehinds7846 ,exactly, that's what I meant 🙂