Pose library›Backbend
Advanced · Backbend

Wheel Pose
Urdhva Dhanurasana

A full backbend requiring coordinated leg, shoulder and spinal mobility.

Instructional illustration of Wheel Pose
LevelAdvanced
Pose typeBackbend
Primary focusSpine, Shoulders

How to practice Wheel Pose

  1. Lie on your back with knees bent and feet grounded.
  2. Place hands beside the ears with fingers pointing toward the shoulders.
  3. Press into hands and feet, pausing on the crown only if the neck stays free.
  4. Straighten the arms and lift the chest away from the feet.

Practice tips

  • Prepare with Bridge Pose and shoulder-opening work.
  • Keep the knees tracking forward.
Practice note: Practice with experienced guidance; avoid forcing wrists, shoulders or lower back.
AdvertisementReserved for a relevant, non-intrusive sponsor