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
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Dancer’s Pose
Dancer’s Pose, or Natarajasana in Sanskrit, is a yoga pose that opens the heart while stretching the chest, shoulders, and inner thigh muscles. It’s great for flexing the spine and hips. Seen as a graceful yoga pose, Dancer’s Pose teaches
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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
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Wheel Pose
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
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Chair Pose
The Chair Pose, or Utkatasana in Sanskrit, embodies strength, stability, and grounding. It requires engagement of the leg muscles, core, and glutes to maintain a sense of balance and stability. The yoga practitioner should feel as if they’re sitting in
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Half Pigeon
Half Pigeon Pose, known as Ardha Kapotasana in Sanskrit, is a grounding, hip opening yoga pose that invites stillness and introspection. Targeting the hips, glutes, and lower back, Half Pigeon is great for releasing any stored tension or stress within
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Plank Pose
Plank Pose, or Phalakasana in Sanskrit, is a fundamental yoga posture that builds core strength, stability, and endurance. It requires full-body effort, engaging the abdominal muscles, shoulders, arms, and legs. Holding this pose requires focus and intentional breathwork. This yoga
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Revolved Head to Knee Pose
Revolved Head to Knee Pose, or Parivrtta Janu Sirsasana in Sanskrit, is a seated twisting yoga pose that combines side stretch, forward fold, and spinal rotation. It stretches the hamstrings, hips, and spine, while also opening the chest and side
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Supine Spinal Twist
Supine Sinal Twist, or Supta Matsyendrasana in Sanskrit, is a restorative yoga pose known for its ability to release tension in the spine and promote deep relaxation. It gently stretches the back, shoulders, and hips while encouraging detoxification and stimulating
