Wheel Pose: Urdhva Dhanurasana | Traditional
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
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.