How To Do Wheel Pose

Jaclyn Nguyen
How To Do Wheel Pose

In need of a boost of energy? Roll into wheel pose (Sanskrit name: Urdhva Dhanurasana)! I will never forget how I felt the first time I did this pose. I was terrified that I couldn't lift myself high enough and that I'd let go and land on my neck the wrong way.

But once I built enough courage, I took it slow and went for it! The rush of blood going to my head felt like colorful swirls of energy. It was euphoric!

Benefits of Wheel Pose

This playful backbend is beneficial to the spine by increasing its flexibility. While holding the pose, it tones the arms, shoulders and chest. Wheel pose also stretches and lengthens the stomach, as well as expands the rib cage, which allows more oxygen to support the lungs, therefore, improving the respiratory system.

So, this pose is fantastic for anyone with asthma or any other breathing problems. In addition, this pose improves concentration by circulating blood into the brain, which relieves stress, depression and anxiety.

Step-by-Step

  1. Lie down on your back with your knees bent, soles of your feet flat on the floor; about hip width distance.
  2. Bring your palms to the floor by your ears, fingers pointing towards your feet.
  3. Slowly lift your hips, pushing your torso into an arch by using your arms and legs. Your head should be lifted off the floor and your arms and legs should be almost straight.
  4. Hold this pose for at least five breaths, then lift your heels. Starting from the neck, gently roll back down one vertebra at a time.

Tips

While you're in wheel pose, try to concentrate on rooting down through your feet. Maybe try lifting your heels. Walk your feet towards your hands or your hands towards your feet.

Now it's your turn to play! :)