A common backbending pose in yoga,
upward-facing bow pose, or “urdhva
dhanurasana,” extends the back and
opens the front of the body. This asana is
also called wheel pose, or
“chakrasana,” not only because the
backbend resembles a wheel, but also
because it is believed to ignite the
body’s seven chakras.
You can prepare for upward bow pose by integrating minor backbends like cobra or downward-facing dog throughout your practice. Additionally, asanas like camel pose can introduce you to what it feels like to tuck the tailbone and protect the lower back. Many teachers also recommend warming up to wheel pose by first taking bridge pose. In this less strenuous asana, you can make sure that your knees are not tracking outwards; you can also focus on your lower back to avoid any compression.
If you are only beginning to incorporate
backbends like wheel pose into your
practice, be sure to practice first in the
presence of an experienced instructor
who can help you find the correct
alignment and ensure that you are not
overextending your spine.