Urdhva Dhanurasana | Wheel Pose | Yoga Alignment & Benefits

For URDHVA DHANURASANA – WHEEL, 

1. Begin lying on your back in a relaxed supine position.

2. Bend your knees and place your feet flat on the mat, hip-width apart, close to your glutes.

3. Bring your palms beside your ears, fingers pointing toward your shoulders.

4. On an inhale, press firmly into your palms and feet, lifting your tailbone and hips off the mat.

5. Press your inner thighs toward one another to keep the knees aligned.

6. Spread your shoulder blades wide and draw your chest toward the wall behind you.

7. Allow your head to hang softly or gaze down at the floor to maintain neck alignment.

8. Keep elbows aligned with wrists and straighten the arms as much as your body allows.

Breathe deeply for 3–6 full breaths, expanding on each inhale, softening into the posture on each exhale.

To release, gently lower down and counter with a forward fold, seated head-to-knee pose, or knees-to-chest.

 

Advanced Variations (Optional):

  • Lower onto your forearms for a deep heart and shoulder opening — only if your spine and shoulders are ready.

  • Lift one leg toward the sky to increase strength and balance in the arms and legs.

(Always honor your edge. This pose is powerful — meet it with presence.)

Physical Benefits:

  • Opens and expands the lungs and chest

  • Stimulates the thyroid and adrenal glands

    URDHVA DHANURASANA - WHEEL

  • Strengthens the arms, shoulders, spine, and glutes

  • Deeply stretches the back, hips, and hip flexors

  • Boosts circulation and metabolism

  • Promotes spinal flexibility and realignment

  • Enhances overall energy and combats fatigue

 Energetic & Emotional Benefits:

  • Activates the heart chakra (Anahata), inviting love, courage, and joy

  • Releases stored tension from the chest and solar plexus

  • Opens the emotional body to trust and vulnerability

  • Supports nervous system regulation and emotional release

  • Helps you stand in your radiance, expansion, and power

Urdhva Dhanurasana is more than a pose — it is an act of rising.
It teaches you to push through old limits and open your heart to what is possible.
As you arch and breathe, you embody a bridge — from earth to sky, from strength to surrender.