Where to start with Backbending? - Upward Wheel Pose

Learn the first intelligent steps toward Upward Wheel pose or Urdhva Dhanurasana — without props or pain with certified Ashtanga Yoga teacher David Garrigues. www.davidgarrigues.com

If you or your student is ready to start backbending but you’re not sure where to begin, this is a good place to start.

This lesson walks you through how to approach Urdhva Dhanurasana without props, without the wall, and without needing to fully straighten your arms. It’s a smart, grounded way to begin the process safely and effectively — focused on building strength, control, and body awareness from the ground up.

You’ll explore:
    •    How to use bridge pose and transitions as a development tool
    •    The role of leg stability and pelvic lift in powering the backbend
    •    Why shifting weight to your legs can unlock your upper body
    •    How to train towards getting your arms towards vertical (even if they don’t fully straighten yet)
    •    how to treat the transition as a repeatable drill to build confidence, strength, and mobility

Whether you’re a student ready to work on your own backbend or a teacher guiding someone else, this tutorial offers a clear, accessible starting point.