Wheel Pose
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Wheel Pose, also known as Urdhva Dhanurasana, is a bodyweight yoga exercise where you lie on your back, place your hands and feet on the floor, and lift your body into an arched bridge position with arms and legs extended. Its primary purpose is to deeply stretch and open the front body while building strength and flexibility. It primarily works the abs, quads, hip flexors, and shoulders, benefiting yogis, gymnasts, and athletes seeking improved spinal mobility, posture, and upper-body endurance.
How to Perform Wheel Pose
- 1Lie on your back with knees bent, feet hip-width apart and flat on the floor, close to your hips.
- 2Place your hands next to your ears, palms flat and fingers pointing toward your feet.
- 3Engage your core and glutes, then press firmly through your feet and hands to lift your hips and chest off the ground.
- 4Inhale deeply as you straighten your arms and legs, arching your back into full extension, letting your head relax back.
- 5Hold the pose for 5-10 breaths, inhaling to lengthen the spine and exhaling to deepen the stretch.
- 6To exit, exhale as you slowly lower your hips back to the floor, bending your elbows and knees.
- 7Key form tips: Keep shoulders away from ears; avoid compressing lower back by engaging glutes and core. Common mistakes: Flaring elbows or locking knees—keep a micro-bend in joints for stability.
