Wheel Pose
Urdhva DhanurasanaThe full backbend, pressing up from the floor into an arc on hands and feet. Opens the entire front body and demands strong shoulders and open spine.
- 01Lie on the back, bend the knees, and set the feet hip-width close to the hips.
- 02Plant the hands by the ears, fingers pointing toward the shoulders.
- 03Press into the feet and hands to lift onto the crown of the head.
- 04Straighten the arms and lift the head off the floor into a full arc.
- 05Draw the shoulder blades in, roll the thighs inward, and breathe.
- 01Press evenly through hands and feet.
- 02Roll the inner thighs down to protect the low back.
- 03Send the chest toward the wall behind you.
- 01Letting the knees and feet splay out — keep them hip-width and parallel.
- 02Cranking the neck — keep the head hanging free once the arms straighten.
- 03Dumping the whole bend into the lower back — open the shoulders and spread the arc through the spine.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.