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

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

Variations

1-Legged Wheel

Benefits

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

Contraindications

Wrist sensitivity
Shoulder pain

Modifications

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

Chakras

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.