Step by Step Guide

  1. Begin with a thorough warm-up, focusing on the spine, shoulders, and hip flexors.
  2. Incorporate poses like Cobra Pose, Bridge Pose, and gentle backbends to prepare the body.
  3. Lie down on your back with your knees bent and feet hip-width apart, heels close to your sitting bones.
  4. Place your hands on the mat beside your ears, fingers pointing toward your shoulders.
  5. Ensure your fingertips are pointing toward your feet.
  6. Press into your palms and lift your shoulders and head off the mat.
  7. Walk your hands in toward your head until your elbows are directly above your wrists.
  8. Press into your hands and feet, lifting your hips toward the ceiling.
  9. Keep your elbows parallel and engage your triceps.
  10. Straighten your arms fully, lifting your chest toward the ceiling.
  11. Ensure your wrists are under your shoulders.
  12. Press firmly through your feet, engaging your quadriceps.
  13. Keep your knees in line with your ankles.
  14. If comfortable, drop your head back, allowing your neck to relax.
  15. Keep your gaze focused between your hands or toward the floor.
  16. Hold the pose for 15-30 seconds, breathing deeply.
  17. Gradually work on holding the pose for a longer duration as your strength and flexibility improve.
  18. To release, tuck your chin to your chest and lower your body down one vertebra at a time.

Benefits of The Wheel Pose (Urdhva Dhanurasana)

  • Strengthens Back and Arms: Urdhva Dhanurasana strengthens the muscles in the back, arms, and shoulders.
  • Opens the Chest: The pose expands the chest, improving lung capacity and posture.
  • Stimulates Abdominal Organs: Wheel Pose stimulates the abdominal organs, aiding digestion.

Tips for Advanced Practitioners:

  • Hand and Foot Placement: Ensure your hands are shoulder-width apart, and your feet are parallel to each other.
  • Engage Your Core: Keep your core engaged to protect your lower back and support the backbend.
  • Foot Position: Keep your feet parallel, avoiding the tendency for them to turn outward.
  • Avoid this pose if you have any recent wrist, shoulder, or back injuries.
  • Listen to your body and avoid pushing into discomfort or pain.