Full Wheel Pose
Urdhva Dhanurasana
About This Pose
Full Wheel Pose (Urdhva Dhanurasana) is yoga's quintessential deep backbend, creating a complete arch from hands to feet. This powerful pose opens the chest, shoulders, hip flexors, and entire front body while strengthening the back, arms, and legs. Known as an energizing heart-opener, Wheel builds courage and counteracts the physical and emotional effects of forward-bending life patterns.
Step-by-Step Instructions
- 1
Lie on your back with knees bent, feet hip-width apart
- 2
Place hands beside ears, fingers pointing toward shoulders
- 3
Press into hands and feet equally
- 4
Lift hips, then lift onto the crown of your head
- 5
Straighten arms fully, lifting head off the floor
- 6
Press chest toward the wall behind you
- 7
Hold for 5-10 breaths, then lower slowly
Alignment Cues
- Keep feet parallel and hip-width
- Press into the inner edges of hands
- Engage the legs actively
- Lift chest toward the ceiling
Benefits
- Opens entire front body
- Builds back strength
- Energizes system
- Opens heart center
- Counteracts forward posture
- Builds courage
Modifications
- Use blocks under hands
- Practice Bridge Pose first
Variations
- Lift one leg for challenge
Cautions & Contraindications
Cautions
- Avoid splaying elbows outward
- Protect the lower back by engaging glutes
Avoid this pose if you have:
- Wrist injury
- Lower back pain
- Shoulder injury
- High blood pressure
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
