Wheel Pose
Urdhva Dhanurasana
Wheel Pose (Urdhva Dhanurasana, meaning "upward-facing bow" in Sanskrit, also called Full Wheel or Chakrasana) is the pinnacle of backbending in many yoga traditions, demanding strength in the arms, shoulders, legs, and back simultaneously while requiring significant flexibility throughout the entire front body. It is a posture that builds over months or years rather than weeks, requiring consistent preparation through Bridge Pose, Cobra, Upward-Facing Dog, and Camel before the full expression becomes accessible. When it arrives, the sensation is genuinely extraordinary: the whole front body opens at once, the chest lifts toward the ceiling, and the body feels both powerful and free. It is a pose that many practitioners point to as a milestone moment in their yoga journey.
Benefits
- Strengthens the arms, wrists, legs, glutes, abdomen, and spine
- Opens the chest and lungs, improving respiratory function
- Stimulates the thyroid and pituitary glands
- Energises the entire body
- Stretches the chest, lungs, shoulders, and hip flexors
Step-by-Step Instructions
- 1
Lie on your back with knees bent, feet flat and hip-width apart.
- 2
Place your palms beside your ears, fingers pointing toward your shoulders.
- 3
Press through your palms and feet, lifting your hips up.
- 4
Lower the crown of the head to the mat briefly to check alignment.
- 5
Straighten the arms to lift into the full pose.
- 6
Press the chest toward the wall behind you and breathe.
- 7
Hold for 3–5 breaths, then lower the crown first, then the back.
Common Mistakes to Avoid
Feet or knees splaying wide: keep them parallel
Squeezing the glutes too tightly: use moderate engagement
Sinking into the wrists: spread the fingers and press the whole hand
Modifications & Variations
Practice Bridge Pose as the foundational preparation
Use yoga blocks under the hands for a slightly easier variation
Safety Notes
⚠Back injury
⚠Carpal tunnel syndrome
⚠Headache
⚠Heart problems
