Wheel Pose

Ūrdhva Dhanurāsana

Wheel Pose
CategoryBackbends TypeStrength LevelAdvanced Hold15 sec MusclesBack, Chest, Arms, Legs, Shoulders BreathingDeep breathing, no breath-holding

How to do it

  1. EnterLying on your back, bend your knees and place your palms beside your ears, fingers pointing toward your shoulders. Exhale, lift your pelvis, then straighten your arms and rise into a full backbend.
  2. HoldPush the floor away with your hands and feet, spreading the backbend along your whole spine. Let your head hang freely. Hold the pose only as long as your breath stays even.
  3. ExitTuck your chin to your chest and slowly lower onto your back. Draw your knees to your chest.

Benefits

The peak of backbends: strength, flexibility, and an opening of the entire front body.

Cautions

  • Back, shoulder, or wrist injuries
  • Hypertension
  • Pregnancy
  • Don't practice without warming up

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Modifications & variations

One-Legged Wheel Pose One-Legged Wheel Pose Advanced

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

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