Wheel Bag

Wheel Pose , or Urdhva Dhanurasana in Sanskrit, is a deep backbend that opens the heart, strengthens the back and shoulders, and improves flexibility in the spine. This pose requires both strength and flexibility and is great for improving posture and giving an energy boost.

Correct execution and technique

Follow these steps to perform Wheel Pose safely:

  1. Lie on your back with your knees bent and your feet planted flat on the floor at hip width.
  2. Place your hands under your shoulders with your fingertips pointing towards your feet.
  3. Take a deep breath and on the exhale push through your hands and feet to lift your hips and upper body off the floor.
  4. Extend your arms and lift your chest so that your body forms an arc like a wheel.
  5. Hold the position for 5-10 breaths and slowly lower your body back down by bending your arms and rolling your back back to the ground.

Common errors

Here are some common mistakes that can prevent you from getting the full benefit of the position:

  • Elbows spread: Be sure to keep your elbows in line with your shoulders to avoid straining your shoulders.
  • The head is pressed back too much: Keep the head in a neutral position to avoid pressing the neck.
  • Lower back extension: Engage your legs and core to avoid the lower back carrying too much of the load.

Modifications and Variations

To adapt Wheel Pose to your level, try the following:

  • Beginner-friendly variation: If it's difficult to lift all the way up into cartwheels, you can start by lifting the hips in Bridge Pose (Setu Bandhasana) to build strength.
  • Advanced variation: Once you're comfortable in Wheel Pose, try lifting one leg up to further challenge your balance.
  • Using a yoga block: Place a yoga block under your hands or feet for extra support and to relieve pressure on your wrists.

Reps and sets

Hold Wheel Pose for 5-10 breaths and repeat up to 3 times. Give yourself a break between each repetition by coming down into Child's Pose (Balasana) to balance the spine.

Breathing tips

Inhale deeply as you lift the body and use the exhalation to maintain balance in the pose. Focus on even breathing to stay relaxed and steady.

Visual examples and video guides

Here are two videos showing the Wheel Pose in detail:

These videos give you step-by-step guidance on how to safely enter Wheel Pose, whether you're a beginner or an experienced yogi.

Back to blog