Wheel Pose


Urdhva Dhanurasana

In Sanskrit, “urdhva” means upward, “dhanu” means a bow and “asana” means yoga pose.


How to: Wheel Pose                 

Begin with lying flat on your back. By bending your knees, place the feet on the ground with your heels close to the sitting bones. By bending your elbows, extend the palms beyond the head so that forearms are 90 degrees to the ground.

While exhaling, push the feet downwards and tailbone upwards to the pubis while making your hips firm. Your thighs and inner feet should be aligned to each other. Breathe deeply 2 to 3 times. Now push the ground with your hands as you rise upon the crown of your head. Again breathe deeply 2 to 3 times.

As you press the ground with your feet and hands, raise your head from the floor while straightening the arms. Your outer thighs should be firm and inner thighs turned inwards.

Your shoulder blades should be spread evenly on your back and head hung loosely. Remain in this final position for 5 to 10 seconds. You may repeat it again if you want to.


Benefits of Wheel Pose

The Wheel Pose has the following benefits to offer when done on a regular basis:

  • Stretches the lungs and chest.
  • Provides strength to arms, legs, wrists, hips, spine and abdomen.
  • Stimulates the functioning of organs like pituitary and thyroid.
  • Enhances body energy and lessens depression.
  • Acts as a therapy against asthma, infertility, back pain and osteoporosis.

For beginners to yoga, Urdhva Dhanurasana is a beneficial yoga pose, especially for those who want to focus improvement on their wrists and spine. If you are new to this yoga pose, it may happen that your knees and feet may get splayed. To avoid this, tie a loop of strap around your thighs; this will keep them in place during the final position.

For advanced students or yogis, the Wheel Pose is a great yoga pose for triumphing over physical challenges such as osteoporosis, asthma, and infertility. To deepen the pose, try to move stand on your heels and slowly bring them closer to your hands. This will result in a deeper backbend.

Avoid this yoga pose or first ask your yoga teacher in case you suffer from the following conditions or problems:

  • Serious injury of back
  • Carpal tunnel syndrome
  • Headache
  • Heart problems

Feel flexible and fast like a wheel as you master the Wheel Pose.