UR

Advancedbackbend

Variations (1)

Wheel Pose

Urdhva Dhanurasana · ऊर्ध्व धनुरासन

Also known as: Upward Bow Pose · Urdhva Dhanurasana · Full Wheel · Chakrasana

UrdhvaUpward·DhanuBow·AsanaPose

Wheel Pose, also called Upward Bow Pose is a classical yoga posture. Its Sanskrit name Urdhva Dhanurasana translates word-for-word as: Urdhva (Upward) · Dhanu (Bow) · Asana (Pose). In this posture, the body opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and engage the core. Opens the chest and shoulders. Stimulates the thyroid and pituitary glands. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A wall and block can be used to make the posture more accessible and support correct alignment. Practitioners with migraine and hypertension should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Strengthens the legs, arms, and spine
Opens the chest and shoulders
Stimulates the thyroid and pituitary glands
Increases energy and counteracts depression
Improves flexibility and balance
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Limit the depth of the backbend, breathe smoothly, and avoid holding the pose for extended periods.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid inversions and strong pranayama; rest in a supported, restorative posture with a cool cloth on the forehead.

Props That Can Help

Optional supports — use when helpful, not required

Wall

Use the wall to support the feet or back in deep backbends, allowing the chest and spine to open without the risk of falling.

Yoga Block

Rest the hands on blocks to begin opening the chest and shoulders before progressing toward full hand-to-floor contact.

Common Mistakes to Avoid

✕Compressing the lumbar spine — focus on thoracic extension

✕Dropping the head back without control — keep the neck long

✕Splaying the knees wider than the hips

✕Pushing too deep too soon — build intensity gradually

✕Forgetting to breathe or breathing shallowly

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Initiate the backbend from the thoracic spine, not the lumbar
2Lift the sternum toward the ceiling
3Keep the gluteal muscles engaged to protect the lower back
4Broaden across the collarbones
5Maintain length in the back of the neck — do not drop the head back

Pose Details

Pose Type

backbend

Body Focus

full bodyspineshoulders

Focus Areas

flexibilitystrengthbreathingendurance

Yoga Styles

iyengarhathaashtanga

When to Practice

peak pose

Position

supine

Practice Flow

Adho Mukha Svanasana

UP

Upward-Facing Dog Pose

SE

Setu Bandhasana

Camel Pose

UR

This pose

Standing Forward Bend

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Lie supine with knees bent, feet hip-width apart and parallel, heels close to the buttocks.

2

2. Place hands shoulder-width apart, palms down near the shoulders, fingers pointing towards the shoulders. Inhale.

3

3. Exhale, pressing firmly into hands and feet, lift the hips up towards the ceiling.

4

4. Lift the chest towards the chin, drawing the shoulder blades down the back and rotating the upper arms outwards.

5

5. Keep thighs parallel and rotate them inwards. Lengthen the tailbone towards the knees.

4 more steps remaining

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Frequently Asked Questions

Common questions about Urdhva Dhanurasana

What is Wheel Pose?

Wheel Pose, also called Upward Bow Pose is a classical yoga posture. Its Sanskrit name Urdhva Dhanurasana translates word-for-word as: Urdhva (Upward) · Dhanu (Bow) · Asana (Pose). In this posture, the body opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and engage the core. Opens the chest and shoulders. Stimulates the thyroid and pituitary glands. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A wall and block can be used to make the posture more accessible and support correct alignment. Practitioners with migraine and hypertension should approach with care or consult a qualified teacher.

What are the benefits of Wheel Pose?

Strengthens the legs, arms, and spine. Opens the chest and shoulders. Stimulates the thyroid and pituitary glands. Increases energy and counteracts depression. Improves flexibility and balance.

Who should avoid Wheel Pose?

Avoid this pose if you have: Back injury, Shoulder injury, High blood pressure, Headache, Pregnancy.

How many steps are in Wheel Pose?

Wheel Pose is practiced in 9 steps. Lie supine with knees bent, feet hip-width apart and parallel, heels close to the buttocks.

Is Wheel Pose suitable for beginners?

Wheel Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Wheel Pose?

You may use: wall, block. Props make the pose more accessible and comfortable.

What poses should I do before Wheel Pose?

Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.