Wheel Pose, or Urdhva Dhanurasana in Sanskrit, is an invigorating yoga backbend. It’s a deep heart-opening pose, stretching the chest, shoulders, and hip flexors while strengthening the arms, legs, and spine. This pose is generally used toward the end of a practice, when the hips and arms are loose and open. As a modification, blocks can be stacked under the hips.
How do you do Wheel Pose?
Step 1.
Begin laying on your back. Bend your knees to plant the soles of your feet onto the ground, about hips width distance apart.
Step 2.
Bring your hands next to your ears, with fingertips pointing toward your shoulders, elbow tips up to the sky.
Step 3.
Press into your palms and feet to lift your hips off the ground towards the ceiling. As your hips rise, press into your hands to lift your shoulders and head up off the mat. Aim to straighten the arms, keeping a microbend at the elbow.
Step 4.
Keep your knees and toes pointing forward by activating your outer glutes and squeezing your inner thighs. Draw your tailbone away from your ribcage.
Step 5.
To exit, tuck your chin to your chest, bend your elbows and knees as you lower your hips and back body onto the mat.
Step 6.
Option to take constructive rest (feet apart, knees knock together to touch) to release the sacrum.
Benefits of Wheel Pose
Deep backbend that opens the front side of the body
Strengthens the legs, glutes, and arms
Stretches the core muscles and psoas
Can help relieve stress and promote mental clarity.
Variations of Wheel Pose
Support: you can stack blocks under your hips until you have the strength to lift your hips and head at once.
Wall Support: Practice with your feet against a wall for extra support and confidence. Or, walk your hands down the wall until you can eventually reach the ground.
For a deeper backbend, drop your head to the mat and walk your palms closer to your feet before pressing back into your palms to lift your head back up.
Other Yoga Poses to Try
- 22Mar
Mountain Pose
The Mountain Pose, or Tadasana in Sanskrit, is one of the most fundamental yoga postures. Standing tall, with feet grounded firmly on the earth, legs engaged, and spine elongated, this steady pose encourages grounding, centeredness, and strength. This pose can
- 22Apr
Double Pigeon
Double Pigeon, also known as Firelog Pose or Agnistambhasana in Sanskrit, can be a deep hip-opening stretch, targeting the outer hips, glutes, and lower back. By opening up these muscles, this yoga pose can release tension within these lower muscle
- 02Jul
Low Lunge Twist
The Low Lunge Twist, or Parivrtta Anjaneyasana in Sanskrit, combines the grounding qualities of a lunge with the detoxifying benefits of a twist. This yoga pose engages the lower body, while the twisting motion stimulates the digestive organs and promotes
- 09Jul
Revolved Triangle
Revolved Triangle, or Parivrtta Trikonasana in Sanskrit, is a standing yoga posture that deeply stretches and opens the muscles of the legs, hips, and spine. This twisting motion is beneficial for stimulating the abdominal organs, aiding in detoxification and digestion.
- 02Oct
Half Chair Pose
The half chair pose, or Ardha Utkatasana in Sanskrit, is a challenging yoga pose that requires both strength and endurance. With one leg flexed and crossed over the standing leg, the practitioner must engage the thighs and glutes while activating
- 23Dec
Revolved Half Moon
Revolved Half Moon, or Parivrtta Ardha Chandrasana in Sanskrit, is a challenging yoga pose that combines balance, strength, and flexibility. This pose engages the core and leg muscles while promoting spinal rotation and opening through the chest and shoulders.
- 09May
Head to Knee Pose
Head to Knee Pose, known as Janu Sirsasana in Sanskrit, is a seated forward bend yoga pose. This pose is often used as part of a cool-down or restorative sequence, targeting the hamstrings, hips, and lower back. With the head
- 21Apr
Reverse Plank
Reverse Plank, also known as Purvottanasana in Sanskrit, emphasizes strength, openness, and balance. This yoga pose engages the posterior chain, including the glutes, hamstrings, and back muscles, while also providing a deep stretch across the chest, shoulders, and front body.
