Wheel Pose

Urdhva Dhanurasana translates as "upward bow pose"—urdhva meaning upward and dhanu meaning bow. The body creates an arc like an upturned bow, with the crown of the head facing the floor. In English, it's often called Wheel Pose because of the circular shape of the body, or simply "backbend."

This is one of the most demanding backbends in common practice, requiring open shoulders, flexible hip flexors, strong arms and legs, and a mobile spine. It builds upon the preparation of Bridge Pose, Cobra, and Bow, integrating all their actions into one powerful shape.

Energetically, Wheel is considered an "opening of the heart"—both literally (stretching the chest) and symbolically (cultivating vulnerability and courage). Many practitioners find it simultaneously exhilarating and emotionally intense.

1. Start on your back — Lie down with knees bent, feet flat on the floor hip-width apart. Position feet parallel, close to your hips.
2. Place your hands — Bring hands beside your ears, fingers pointing toward your shoulders. Elbows point toward the ceiling.
3. Lift to the crown — On an inhale, press into hands and feet, lifting your hips. Pause with the crown of your head lightly on the floor.
4. Check alignment — Ensure elbows are parallel (not splaying) and feet are parallel (not turning out).
5. Press up fully — On your next inhale, straighten your arms and lift your head off the floor. Lift your chest toward the ceiling.
6. Walk hands and feet closer — If accessible, walk your feet slightly toward your hands to deepen the arch.
7. Hold and breathe — Stay for 3-5 breaths. Let the breath be what it is—it will be challenging.
8. Come down safely — Tuck your chin to your chest, bend your elbows, and lower the back of your head to the floor first, then your back. Hug knees to chest.

• Bridge Pose — Should feel stable and open, not straining
• Cobra and Upward Dog — Comfortable backbends with proper engagement
• Shoulder stretches — Arms overhead with straight elbows; if your arms bend or shoulders restrict, the pose will be difficult
• Hip flexor stretches — Low lunges should feel relatively open

• Full front-body stretch — Full front-body stretch — Opens hip flexors, abdomen, chest, shoulders, and throat
• Spine flexibility — Spine flexibility — Increases extension throughout the spinal column
• Arm and leg strength — Arm and leg strength — Builds significant strength in all four limbs
• Energizing — Energizing — Often creates a rush of energy and alertness
• Heart opening — Heart opening — Cultivates a sense of openness and emotional availability
• Counteracts sitting — Counteracts sitting — Directly opposes the closed, forward posture of desk work

This usually indicates tight shoulders. Practice shoulder stretches, particularly overhead extension. Bridge Pose is a better option until shoulder mobility improves.

Wrap a strap around your upper arms to keep them parallel. This teaches the correct muscle engagement while building strength.

Keep feet parallel or even slightly pigeon-toed. Squeeze a block between your thighs to build awareness of inner leg engagement.

If you feel pinching in the lumbar spine, you're likely not distributing the bend through the whole spine. Focus on lifting the chest while lengthening the tailbone. More thoracic flexibility often helps.

Learn deep backbends safely with experienced teachers who can support your practice.

Learn deep backbends safely with experienced teachers who can support your practice.