How To Wheel Pose – Urdhva Dhanurasana

The Wheel Pose is not for the faint of heart. It requires core concentration and practice – if approached with patience, it can provide many physical benefits! Expect to feel an intense stretch in your chest.

After regular attempts you may be able to stimulate metabolism, energy levels and even tuck your pelvis under – all while avoiding injury due to a gradual approach toward mastering this demanding yoga posture.


Urdhva Dhanurasana, also known as Wheel Pose, is an advanced backbend that requires strength, flexibility, and balance.

Here’s how to practice the Wheel Pose:

  1. Begin by lying on your back with your knees bent and your feet flat on the ground.
  2. Place your hands next to your ears, with your fingers pointing towards your shoulders.
  3. Lift your head, chest, and hips off the ground, coming into a bridge position with your weight resting on your hands and feet.
  4. Press into your hands and feet, and lift your hips higher, coming into an inverted V-shape with your body.
  5. From here, begin to straighten your arms, pressing your chest towards the sky and coming into a full backbend.
  6. To exit the pose, bend your arms and lower your chest and hips back to the ground, returning to a bridge position. Slowly lower your head, chest, and hips to the ground, and relax in corpse pose.

It’s important to remember to keep your core engaged and your shoulders relaxed as you lift into the pose. It may also be helpful to practice this pose with the assistance of a yoga instructor or experienced practitioner until you feel comfortable and confident attempting it on your own.

You can use bolsters to modify the Wheel Pose. If your hips are tight or you have knee problems, you can use a bolster to lift your hips. You can even place a block between your thighs to keep your legs parallel.

The Wheel Pose is an energizing and rewarding pose that requires practice to master. Not only can it improve your overall posture, but when done with caution, this powerful move helps open your heart chakra as well as increase metabolism while relieving anxiety.

This dynamic stretch may seem daunting at first but if you are patient and warm-up properly beforehand then soon enough you will be ready to reap the rewards of mastering The Wheel Pose!

It’s also a great way to counteract hours spent sitting in front of a computer – by strengthening arms and legs through yoga practice regularly.


How To Do Wheel Yoga Pose / Canva
How To Do Wheel Yoga Pose