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Wheel Pose

Urdhva Dhanurasana

Wheel Pose is a deep backbend and shoulder opening pose. This uplifting pose stretches the entire front side of the body and connects all of the chakras.

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Step By Step

  1. Start laying on your back, with your knees bent, feet pointing forwards and your heels near your hips
  2. Take your palms onto your mat next to your head, with fingers pointing towards your feet
  3. Come onto the top of your head for a breath and pause to slide your shoulders down your back away from your ears
  4. On your next inhale press your hands and feet into the mat to lift your hips, chest, and head up off the mat
  5. Press your feet into the mat to work your legs straighter and to press your chest further back toward your hands
  6. Let your head and neck relax completely
  7. Rotate your inner thighs, inwards and downwards
  8. Breath deeply and hold for several breaths
Pose Name


  • Stretches the entire front side of the body
  • Opens the quadriceps, shoulders, chest, abdomen, and neck
  • Strengthens the shoulders and upper body


  • Wrist sensitivity
  • Shoulder pain


  • Bridge pose
  • Come into the pose on your tiptoes instead of with your heels down to make it easier and for lower back pain
  • Lift one leg at a time up into the air with your toes pointed


Wheel pose provides a boost of energy into the Heart Chakra, Anahata. This is the energy center of love, acceptance, compassion, and forgiveness. Performing this pose can make you feel more lighthearted, loving, kind, and accepting. It is also a helpful pose to overcome challenges forgiving people or processing grief.