How to do Wheel Pose (Urdhva Dhanurasana)

Lie Down and Set the Feet

Lie on your back with your knees bent and feet flat on the floor, hip-width apart and parallel, heels close to the sitting bones.

Place the Hands

Bend your elbows and place your palms on the floor beside your ears, fingers pointing towards your shoulders and elbows drawing in.

Lift to the Crown

Inhale and press through the hands and feet to lift the hips and chest, then pause gently on the crown of your head, keeping the elbows parallel.

Straighten the Arms

Inhale and press the floor away to straighten your arms, lifting the head off the floor. Keep the knees in line with the feet.

Hold and Lower

Lift the hips high, let the head hang between the arms and breathe steadily. Hold for 5 breaths, then tuck the chin and lower slowly onto your back. In Ashtanga this is usually repeated three times.

✅ Benefits

Opens the chest, shoulders and front of the hips
Strengthens the arms, wrists, legs and back
Mobilises the spine
Builds energy and stamina

🌿 Wellness Support

A strong backbend that many experienced practitioners find energising
A way to counter long periods of sitting, once the body is prepared

⚠️ Precautions

Stop if you feel pain in the lower back, wrists, shoulders or neck
Warm up thoroughly first and practise Bridge Pose until you are ready
Keep the feet parallel and the knees from splaying out
Place the hands on blocks against a wall for extra height if needed

🩺 Check With a Healthcare Professional First If You Have

A back, neck, shoulder or wrist injury
High or low blood pressure, or heart conditions
Glaucoma or a recent eye procedure
Pregnancy — avoid this pose unless guided by an experienced teacher and cleared by your doctor or midwife

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