Back in Action

By Kristen Dollard, Photographs by Michael E.

Increase your back strength with these yoga poses

Wheel (Urdhva Dhanurasana)


Start by lying on your back, knees bent, with the heels of your feet drawn up as close to your butt as possible. Squeeze a block or pillow between your thighs. Reach back and place your hands by your ears, fingers facing your feet. Now lift your pelvis off the ground, keeping your feet hip-width apart and parallel. As you lift, inhale and raise your head off the mat, tilt it back, and place the crown of your head back down on the mat. Pause there. Move your hands out a little wider than your shoulders, lift your head off the ground, and push up to extend your arms fully. Come into a full upward arch, your body forming the shape of a half-wheel. Breathe slowly, evenly, and deeply. Avoid squeezing your butt, lifting or moving your feet, or collapsing into your wrists. Hold for 10 breaths, then carefully lower yourself back down. Rest, then do two more reps. If you feel pain in your lower back, this exercise isn't for you.

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