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Backbend Asana · Elementary (Level 2) · Catalog #800098

Upward Bow with Blocks Urdhva Dhanurasana (blocks)

Wheel with the hands elevated on blocks against a wall. Reduces the shoulder range required and is the right way in for most people.

Practice Upward Bow with Blocks (Urdhva Dhanurasana (blocks)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Upward Bow with Blocks (Urdhva Dhanurasana (blocks)) — Backbend Yoga Posture Illustration

Upward Bow with Blocks (Urdhva Dhanurasana (blocks)) — Backbend posture targeting Shoulders, Back, Quads · Even ujjayi breath · Floor behind drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Urdhva Dhanurasana (blocks)
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
20 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Floor behind
Target Muscles
Shoulders, Back, Quads
Energy Expenditure
4.2 METs

Alignment, Breath & Drishti Cues for Upward Bow with Blocks

Upward Bow with Blocks (Urdhva Dhanurasana (blocks)) belongs to the Backbend posture family and engages the Shoulders, Back, Quads at an intensity of approximately 4.2 METs. Wheel with the hands elevated on blocks against a wall. Reduces the shoulder range required and is the right way in for most people.

  • Breath Rhythm: Maintain Even ujjayi throughout the 20-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Floor behind to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Shoulders, Back, Quads.
  • Minimum Recommended Age: 10 years (120 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 20 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Shoulder injury
  • Low back injury

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