Wheel Pose Urdhva Dhanurasana
Description
The wheel pose Urdhva Dhanurasana is an advanced yoga back bend. The mover lies on the back and presses up into a deep arch supported by the hands and feet. It opens the chest, shoulders, and hip flexors.
Equipment Required
Urdhva Dhanurasana Wheel Pose Instructions
- Lie on the back with the knees bent and feet flat.
- Place the hands by the ears with fingers pointing toward the feet.
- Brace your core and inhale to prepare.
- Press through the hands and feet to lift the hips up.
- Continue pressing to straighten the arms.
- Arch the back and lift the chest up high.
- Hold the wheel pose for several breaths.
- Lower with control to the start.
Urdhva Dhanurasana Wheel Pose Form & Visual
Urdhva Dhanurasana Wheel Pose Benefits
- Opens the chest
- Stretches the hip flexors
- Strong yoga pose
- Builds back flexibility
- Useful for spine mobility
Urdhva Dhanurasana Wheel Pose Muscles Worked
- Erector spinae
- Anterior deltoid
- Hip Flexors
- Pectoralis major
Urdhva Dhanurasana Wheel Pose Variations & Alternatives
- Bridge Pose
- Camel Pose
- Cobra Pose
- Upward Dog
