Urdhva Dhanurasana

Wheel Pose / Upward-Facing Bow

Wheel, also called Upward-Facing Bow, is the same basic hands-and-feet backbend as the library’s other Wheel entry.

Type: Backbend
Focus: Backbend
Demanding · 8/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Prepare the wrists, shoulders and hips and confirm a comfortable Bridge.
  2. Learn a controlled lift and descent with a teacher, keeping weight off the head and neck.
  3. Lower deliberately and rest with knees bent before another attempt.

Before you begin

Avoid with wrist, shoulder, back or neck injury unless individually cleared.

What you should feel

Strong arm and leg effort without joint pain.

Benefits

Challenges whole-body pushing strength and shoulder mobility.

Common mistakes

Using the crown of the head as a weight-bearing support or forcing the lower back.

Modifications

Choose Bridge or a teacher-guided supported backbend.

Prep Poses

Bridge; teacher-guided shoulder preparation

Follow-Up Poses

Constructive rest

Related Content

Choose Bridge or a teacher-guided supported backbend.