Wheel

Sanskrit Name:

Urdhva Dhanurasana

Description:

A powerful and expansive backbend that opens the heart, shoulders, and entire front body. Wheel pose builds strength, flexibility, and energy, encouraging courage and vitality.

Alignment Cues:

• Feet and Legs:
  • Feet hip-width apart and parallel, close to the sit bones
  • Press firmly into the feet to lift the hips
  • Knees track forward and stay in line with the ankles
• Hands and Arms:
  • Place hands under the shoulders, fingers pointing toward the feet
  • Elbows bend straight back; press into the hands to lift the chest
• Hips and Pelvis:
  • Lift the hips high, engaging glutes and thighs
  • Lengthen the tailbone toward the backs of the knees
• Spine and Chest:
  • Press the chest back through the arms to open the upper spine
  • Keep length in the lower back to avoid compression
• Head and Neck:
  • Let the head hang naturally or gently tuck the chin
  • Neck stays long—avoid straining
• Breath:
  • Inhale to expand and lift; exhale to stabilize and deepen the pose