How To Do a Wheel Pose?

Wheel Pose (Urdhva Dhanurasana) is a backbend classified as a beginner's backbend, but it also necessitates strength and endurance development. It counteracts the traditional, modern-day sitting stance by opening the chest, back, and hips. Backbends are usually performed towards the conclusion of a yoga session. 

It's popular to do a slight twist or forward bent after doing Wheel Pose. This posture opens the chest and increases spinal mobility. Arms, shoulders, and legs are also strengthened. Wheel Pose is thought to be energizing and will improve the mood. 

It operates against the slouched and sitting postures typical in everyday life by opening your legs, shoulders, and chest. 

The Wheel Posture, also known as Urdhva Dhanurasana, is considered the queen of backbends in yoga. And you don't just walk up to a queen like that. You'll need a lot of bravery and strength, as well as good planning. Treat this yoga posture with the reverence it merits at all times.

The Idea of The Wheel Pose

It's also known as Chakrasana because it's said to open up all seven chakras. The Sanskrit term "chakra" literally means "wheel" and corresponds to the body's energy centers. As a result, it's a really strong and energizing pose that's worth doing! 

For the wheel to feel good in most bodies, it should resemble an upside-down U (even bend) rather than an upside-down V. (bending from one area). 

Considering the front of the body is extended, and the entire back is constantly engaged to hold you in the posture, the wheel pose may also feel intense. However, it can never be unpleasant.

How To Perform The Wheel Pose

Step 1:

Turn the knees and place the soles of the feet next to your buttocks on your pad. Reach down with your fingertips to check that your heels are just grazed. The feet should be parallel, and the hips should be at a comfortable distance apart.

Step 2:

Bend your knees and raise your palms overhead, positioning them behind your shoulders with fingers pointed at your bottom.

Step 3:

When you raise your shoulders and hips off the concrete, inhale and push back onto your hands and heels. Do not push up at this time.

Step 4:

Bring the crown of the head to your mat, but don't place too much pressure on your neck. Leverage can be gained by using the hands and feet. Take a second to check if the elbows are straight and not splayed out to the edges.

Step 5:

Raise your head off the floor while aligning your muscles. Make sure your feet are straight, and your legs are parallel to your shoulders. Reach for the wall behind you with your chest. Start straightening your thighs. Tuck your chin into your chest and gently lower yourself back. Enable your knees to knock together as you rest. Backbends can be done in groups of three. If three Wheels were too many for you at first, add a Bridge or two.

Frequently Asked Questions

What Makes The Wheel Pose So Tricky?

Since it is a complete body move, this position is difficult. Forget about the spine versatility for a moment, and you'll see that we still need plenty of space in the wrists, shoulders/armpits, and quads. The most popular errors in wheel pose, on the other hand, are caused by a lack of dexterity.

What About Outward Arm Rotation?

Wheel pose includes healthy outward arm rotation and the willingness to descend the shoulder blades down the back and into the spine to be fully executed. Inflexibility and strength at the shoulders are likely to cause certain people's failure to straighten their backs.

Can it Cause Any Pain?

Back-bending pain or irritation is most often felt in the lumbar area (low back). To strengthen the lumbar spine, bend from the upper back rather than the lower back. To relieve weight from the lumbar muscles, engage the abdominals.


All can react differently to the position, so experiment with various movements comfortably and slowly to see what works for you. 

If the posture is already too crunchy, consider tilting your pelvis backward and calming your glutes. 

Listen to your body and value where you are with your work, as always! When doing the wheel, pay attention to your body and make adjustments when needed to feel relaxed in the pose.