Traditional

Wheel Pose

Urdhva Dhanurasana

Press into hands and feet to lift the whole body into a backbend.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Wheel Pose: Lie on your back with the knees bent and feet near the hips. Place the hands beside the ears with the fingers pointing toward the shoulders. Press into the hands and feet and lift the body into a full backbend. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Wheel Pose: Bend the elbows and knees slowly. Lower the spine back down to the floor with control. Pause in a neutral position for a moment before continuing.