Wheel Pose
Urdhva Dhanurasana · ऊर्ध्व धनुरासन
Wheel Pose
Urdhva Dhanurasana · ऊर्ध्व धनुरासन
Backbend
Level
Advanced
Body
Backbend
How to practice
Lie on your back with knees bent and feet hip-width apart near your hips. Place your palms beside your ears, fingers pointing toward your shoulders. Press evenly through hands and feet to lift your hips, chest, and head. Straighten your arms as available, open your chest, and breathe steadily.
Benefits
Builds arm, shoulder, and leg strength while strongly stretching the chest and front of the hips.
Who should avoid or modify
- Learn with a teacher and keep the head free of weight once lifted. Avoid with wrist, shoulder, or back injury; do not remove a supporting limb without stable control of the basic pose.
Recommended next
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Counterposes
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Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.