Wheel Pose | Urdhva Dhanurasana

Wheel Pose Instructions

1. Lie on your back, bend both knees and place your feet flat on the floor.
2. Bend your elbows and position the palms of your hands on the floor beside your head with your fingers pointing toward your shoulders.
3. Press the feet and hands into the floor and, as you exhale, lift the hips up and straighten the arms.
4. Stay in wheel pose for 15 to 20 seconds.

Mindfulness Practice

Draw your shoulder blades together, feel the stretch in your abs, chest, and front of your thighs and breathe deeply. Press your feet and hands into the floor, keep your head and neck neutral, and gaze back.

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Urdhva Dhanurasana Benefits

The wheel pose stretches the front of the body and strengthens the arms, legs, abs, and glutes. This pose stimulates the thyroid and pituitary glands, boosts the metabolism, and increases your energy levels.

Contraindications

High or low blood pressure and back or shoulder injury.

Preparatory, Complementary and Follow-Up Poses

Start in cobra pose, bridge pose or upward facing dog and then progress to wheel pose. Follow-up with half lord of the fishes or knees to chest pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Upward plank pose
One legged downward dog pose
Knee to nose dog pose
Frog pose