The Wheel Pose (Urdhva Dhanurasana) might look like a daring backbend, but don’t let its dramatic flair intimidate you—this pose is a powerhouse of strength and flexibility.
It’s all about that perfect blend of heart-opening and full-body engagement, making it a favorite among yogis looking to elevate their practice.
Pose details
Asana | Chakrasana |
Type | Backbend |
Level | Advanced |
How to do the Wheel pose
Before diving into Wheel Pose, it’s a good idea to warm up with poses that open the chest, shoulders, and hips, such as Cobra Pose, Bridge Pose, and Lunge variations.
Once you’re ready, follow these steps:
- Start by lying on your back. Bend your knees and place your feet hip-width apart, flat on the floor. Make sure your heels are close to your glutes, but not too tight.
- Place your hands behind your head. Bend your elbows and place your palms flat on the mat just behind your shoulders. Your fingers should point toward your feet.
- Inhale deeply and press into your hands and feet. Lift your hips and chest upward. Begin by coming onto the crown of your head, making sure to keep your elbows parallel.
- Once steady, press firmly into your hands and feet to lift your body into a full arch. Straighten your arms and lift your chest while pressing your thighs toward the front of the mat. Keep breathing deeply.
- Hold for five to ten breaths or as long as comfortable.
- When ready to come down, slowly lower your body to the floor, starting with the shoulders and then the hips.
Modifications
If Wheel Pose feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a block: Place a block between your thighs to help engage your legs and keep your knees from splaying. This can protect your lower back and make the pose more stable.
- Try a supported variation: Place yoga blocks under your hands or feet to create less of a dramatic backbend. This is a great way to build strength and flexibility without total commitment.
- Start with Bridge Pose: If you’re still developing the strength and flexibility for Wheel Pose, practice Bridge Pose first. This will help open the chest and stretch the spine without putting too much strain on the wrists and shoulders.
- Focus on lifting in stages: First, lift your hips, then come onto the crown of your head. When you’re ready, press into your hands to lift up. This staged approach lets you ease into the backbend without overwhelming your body.
Safety tips
- Warm up properly with poses like Bridge or Cobra Pose to prevent injury.
- Avoid forcing the backbend. Go at your own pace, and don’t push past your comfort level.
- Keep your knees aligned. Don’t let them splay, as this could strain your lower back.
- Breathe deeply throughout the pose, and exit slowly to avoid dizziness or discomfort.
Similar yoga poses
Half Bridge Pose (Ardha Setu Bandhasana)
A more accessible version of the full Bridge Pose, this pose allows you to focus on lifting the hips and engaging the core without the full extension of the spine.
Supported Bridge Pose (Salamba Setu Bandhasana)
Using a block or bolster under the sacrum, this variation provides support and allows for a gentle opening of the chest and lower back, making it a restorative option.
Legs-Up-the-Wall Pose (Viparita Karani)
While not a backbend, this pose offers a gentle inversion and can help to relax the lower back and open the chest, providing a soothing counterpose to deeper backbends.
Reclining Bound Angle Pose (Supta Baddha Konasana)
This restorative pose opens the chest and hips while allowing the spine to relax, making it a gentle complement to the more active Half Bridge Pose.
Fish Pose (Matsyasana)
A reclining backbend that opens the chest and throat, Fish Pose can be a gentle way to prepare the body for more intense backbends like Half Bridge.
