Wheel Pose, or Urdhva Dhanurasana, is a deep backbend that opens the entire front body while building strength, energy, and resilience. Named after the shape of an arched wheel, this pose combines flexibility, power, and courage—making it a peak posture in many yoga styles.

Often practiced in Vinyasa, Power, or Hatha classes, Wheel Pose invites a sense of openness and vitality. It challenges the spine, shoulders, and legs, while stimulating the nervous system and activating the breath. Though physically intense, it can be deeply rewarding when approached with awareness and preparation.

Benefits of Wheel Pose

• Opens the Front Body: Deeply stretches the chest, shoulders, hip flexors, and abdomen
• Strengthens the Back Body: Builds power in the arms, legs, glutes, and spine
• Boosts Energy and Vitality: Stimulates the nervous system and increases circulation
• Improves Spinal Mobility: Enhances flexibility in the thoracic and lumbar spine
• Supports Emotional Release: Encourages heart opening and may help release stored tension

How to Practice Wheel Pose

1. Begin lying on your back with knees bent and feet hip-width apart, close to your sitting bones.
2. Place your palms beside your ears, fingers pointing toward your shoulders.
3. On an inhale, press firmly into your feet and hands to lift your hips and shoulders off the mat.
4. Come to the crown of your head briefly, then press into your hands to lift fully into Wheel Pose.
5. Straighten your arms as much as possible and lift your chest toward the wall behind you.
6. Keep feet parallel and thighs hugging in toward the midline.
7. Breathe steadily, keeping the neck relaxed and gaze soft.
8. Hold for 3–5 breaths, then slowly lower by tucking your chin and bending your elbows.

Contraindications

• Back or Neck Injuries: Avoid unless cleared by a professional
• Wrist or Shoulder Pain: Modify or replace with a gentler backbend
• Heart Conditions or High Blood Pressure: Practice with caution or skip entirely
• Recent Surgery (especially spine, abdomen, or chest): Wait until fully healed
• Pregnancy (after first trimester): Avoid deep backbends

Modifications & Variations of Wheel Pose

Modifications

• Bridge Pose: Practice Setu Bandhasana instead to build strength and flexibility safely

• Use Blocks Under Hands: Elevate the hands on blocks to reduce wrist strain and make lifting easier

• Wall Support: Place feet against a wall to help maintain alignment

• Assistance or Spotting: Have a teacher guide or assist you in lifting into the pose

Variations

• One-Legged Wheel: Extend one leg toward the sky while maintaining balance

• Forearm Wheel (Dwi Pada Viparita Dandasana): A deeper variation for advanced practitioners

• Dynamic Wheel: Move in and out of the pose with breath for a flowing backbend sequence

• Strap Around the Thighs: Use a yoga strap to prevent knees from splaying apart

Common Mistakes to Avoid

1. Feet Turning Outward: Keep feet parallel to protect knees and hips
2. Splaying Knees Apart: Hug thighs toward midline for stability
3. Pushing from the Lower Back Alone: Lift through the chest to avoid compression
4. Collapsing Into the Wrists: Distribute weight evenly through hands and fingers
5. Holding the Breath: Stay connected to a steady, open breath

When to Avoid or Modify Wheel Pose

• Recent Injury (Spine, Wrists, Shoulders, or Neck): Choose gentler alternatives
• Tight Shoulders or Hip Flexors: Prep with poses like Bridge, Cobra, and Lunge
• Pregnancy (Second or Third Trimester): Skip deep backbends or modify with supported options
• Dizziness or Vertigo: Avoid poses that invert or strain the neck
• Lack of Warm-Up: Never attempt Wheel without thoroughly warming up the spine, shoulders, and hips

Why Practice Wheel Pose?

Wheel Pose is a bold, energizing backbend that symbolizes expansion, possibility, and openness. While physically demanding, it offers powerful rewards—from spinal health to emotional release. Urdhva Dhanurasana is a pose of courage, inviting you to rise up, trust your strength, and open your heart to what’s possible—on the mat and beyond.