Category

Backbends

Level

advanced

Hold

3–5 breaths

Type

Asana

Breath

Inhale to press up; keep breathing steadily — the ribs are stretched, so breaths will feel shorter.

Wheel Pose

Urdhva Dhanurasana — "upward bow posture"

Also known as: Upward Bow, Full Wheel

The full backbend: hands and feet on the floor, the whole front of the body arched open toward the ceiling. Wheel demands open shoulders, strong legs, and honest preparation — it is a pose to build toward, not to force.

Step by step

1. 1Lie on your back with your knees bent and feet flat, hip-width apart and close to your hips.
2. 2Place your palms on the floor beside your ears, fingers pointing toward your shoulders.
3. 3On an inhale, press into your hands and feet and lift onto the crown of your head.
4. 4Pause, hug your elbows toward parallel, then press all the way up until your arms straighten.
5. 5Keep your feet parallel and your knees tracking over your toes.
6. 6Press the floor away through your hands and let your chest move toward the wall behind you.
7. 7To come down, tuck your chin, bend your arms, and lower slowly onto your upper back.
8. 8Rest with your knees together or hug them to your chest before repeating.