Urdhva Dhanurasana

Wheel Pose

Wheel is a demanding backbend supported by hands and feet. Learn the entry and exit with an experienced teacher.

Type: Backbend
Focus: Backbend
Demanding ยท 8/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Warm up the shoulders, wrists and hips and confirm that Bridge is comfortable.
  2. With a teacher, establish hand and foot placement and a controlled lift that does not load the head or neck.
  3. Use the taught lowering method and rest before another attempt; do not kick into the pose.

Before you begin

Avoid with neck, wrist, shoulder or back injury unless individually cleared; this is not a beginner pose.

What you should feel

Strong arm and leg work without joint pain or neck pressure.

Benefits

Challenges shoulder mobility and whole-body pushing strength.

Common mistakes

Using the head as a load-bearing step or forcing range through the lower back.

Modifications

Choose Bridge or a teacher-guided supported backbend.

Prep Poses

Bridge; shoulder and wrist preparation

Follow-Up Poses

Constructive rest

Related Content

Choose Bridge or a teacher-guided supported backbend.