Wheel Pose or Urdhva Dhanurasana (Upward-Facing Bow) is an advanced backbend that creates a beautiful arc with the entire body. This powerful pose opens the chest and shoulders while strengthening the arms legs and spine. Beginning from a supine position with knees bent and feet flat practitioners press through hands and feet to lift the entire body forming a symmetric arch.
Wheel Pose offers numerous benefits including increased spinal flexibility; strengthened wrists shoulders and back; stimulated thyroid and pituitary glands; expanded lung capacity; and energized nervous system. The deep backbend counteracts hours of forward bending that occur in daily activities like sitting at desks or looking at devices.
This posture requires significant preparation including gentler backbends like Bridge Pose and consistent practice to build the necessary strength and flexibility. Props such as blocks or walls can help beginners safely explore this pose. As an energizing posture Wheel is typically practiced during the middle of yoga sequences rather than at the beginning or end.
Beyond its physical benefits Wheel Pose symbolizes openness to life’s possibilities and the courage to expose the heart center. The expansive nature of this asana creates feelings of joy and freedom when practiced with proper alignment and respect for one’s current abilities.
