Wheel Pose (Urdhva Dhanurasana)

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Person practising Wheel Pose (Urdhva Dhanurasana), lifting the body into a deep backbend with hands and feet grounded and arms extended.

Teacher: Rebecca Moore

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Wheel Pose (Urdhva Dhanurasana)

Also known as Full Wheel or Upward Bow, this bold and energising backbend lifts the heart and hips high, creating a powerful arch through the whole body.

Category: Backbend

Difficulty: Advanced

Sanskrit/Pronunciation: Urdhva Dhanurasana (OORD-vah dah-noor-AHS-uh-nuh)

Main Focus: Spine, Chest, Shoulders, Arms, Legs

Props: Yoga Bricks, Yoga Belt, Bolster

Wheel Pose (Urdhva Dhanurasana) is a deep backbend that builds strength through the arms, shoulders and legs while creating a strong opening across the chest, shoulders and front of the hips. Practised with the hands and feet grounded, the body lifts away from the floor as the arms and legs extend and the spine moves into a deep arch. The pose develops strength, flexibility and mobility throughout the whole body while preparing for more advanced backbends. Yoga bricks can be used beneath the hands to raise the floor and create more space through the shoulders, while a yoga belt can help support alignment through the arms or legs.

How to Practise

Lie on your back with knees bent and feet flat on the floor, hip-width apart
Place your hands beside your ears, fingers pointing towards your shoulders
Press into your hands and feet to lift the hips and chest, coming onto the crown of the head
Engage your legs and press through the arms to lift fully into the pose, straightening the arms if possible
Keep feet parallel and thighs hugging inwards
Breathe deeply, staying for 5–10 breaths
To come down, tuck the chin to the chest and gently lower one vertebra at a time

Benefits

Expands the chest and strengthens the spine
Builds strength in the arms, shoulders, back, and legs
Stimulates the nervous system and combats fatigue
Opens the heart space and improves posture

Modifications

Practise Bridge Pose as a preparatory or alternative option
Use blocks under hands or feet to assist with lift-off
Place a folded blanket under shoulders for support
Avoid if you have wrist, shoulder, or lower back injuries

Props to Support Wheel Pose (Urdhva Dhanurasana)

Props can help create more space and support in Wheel Pose while developing strength and confidence in the backbend. Yoga bricks beneath the hands can raise the floor and reduce the depth required through the shoulders, while a yoga belt around the upper arms can help prevent the elbows from splaying outwards. A bolster can also be used to support the back when exploring a more supported variation of the pose.