Wheel PoseUrdhva Dhanurasana

Urdhva Dhanurasana, or Wheel Pose, is an advanced backbend where you lie on your back, place the hands by the ears and feet by the hips, then press up into a deep arch like an upturned bow. It opens the chest, shoulders and hip flexors while strengthening the arms, legs and back. Best learned step by step with a teacher here at Anand Yoga Centre, women-first, in Kolathur.

1. 1
   Set up on your back

   Lie on your back with the knees bent and the feet flat hip-width apart, close to the hips.

   ↓ Exhale
2. 2
   Place the hands

   Place the hands flat on the floor beside the ears, fingers pointing back toward the shoulders.

   ↑ Inhale
3. 3
   Press up into the arch

   Press through the hands and feet to lift the hips and chest into an even arch, straightening the arms.

   ↑ Inhale
4. 4
   Hold and lower

   Hold the controlled arch and breathe, then tuck the chin and lower down slowly to rest.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Opens the chest, shoulders and hip flexors deeply
• ✓Strengthens the arms, wrists, legs and back
• ✓Lengthens the whole front of the body
• ✓Expands the rib cage to support fuller breathing
• ✓Builds the strength and mobility for advanced backbends

• Best learned with a teacher first; do not rush into the full pose
• Avoid with any back, wrist or shoulder injury
• Avoid with high or low blood pressure
• Avoid in pregnancy

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.