Ūrdhva Dhanurāsana
Wheel Pose
Updated:
Benefits
- ✓Strengthens the arms, wrists, legs, glutes, and spine
- ✓Stretches the chest, lungs, and abdominal muscles
- ✓Stimulates the thyroid and pituitary glands
- ✓Increases energy and counteracts depression
- ✓Improves flexibility of the entire spine and opens the shoulder girdle
Instructions
- 1.
Starting position — supine
Lie on your back, bend the knees and place the feet on the floor, parallel and hip-width apart. Place the palms on the floor beside the ears with the fingers pointing toward the shoulders. The elbows point upward, not outward.
- 2.
Intermediate lift — to the crown
On an exhale, press the feet and palms into the floor. Lift the pelvis and place the crown lightly on the floor — this is the intermediate position. Check alignment: elbows are shoulder-width apart, knees are not splaying outward. If you lack the strength to continue, stay here.
- 3.
Full lift — the Wheel
Press strongly with the hands and straighten the elbows, lifting the head off the floor. Press the thigh bones forward and upward. Lengthen the spine and open the chest forward, not just upward. Breathe calmly and hold for 5–15 seconds initially.
- 4.
Holding and exiting
With progress, hold up to 30 seconds. To exit: tuck the chin, bend the elbows and knees simultaneously and slowly lower the body to the floor. Hug the knees to the chest immediately after the pose. Repeat 2–3 times with rest between repetitions.
Modifications & Props
Props needed
For beginners — with blocks against a wall
Place two blocks against a wall (to prevent sliding) and press the palms onto them. The raised surface reduces the required strength and shoulder flexibility. This is the standard Iyengar method for teaching this pose.
With a belt around the thighs and wall for the feet
Tie a belt at hip width around the thighs — it prevents the knees from splaying. Place the feet on a wall (not the floor) and lift up against the wall. The wall provides feedback for the leg press.
With two chairs (advanced Iyengar variation)
Place two chairs back to back at shoulder width apart. Lie on your back with the upper back on the seats. Hold the back legs of the chairs and press the feet into the floor. The chairs allow longer holds and deeper opening.
⚠Contraindications
- •Back, shoulder, or wrist injury — the pose heavily loads these areas
- •High blood pressure or heart problems — avoid entirely
- •Headache, diarrhea, or carpal tunnel syndrome — the pose will worsen the condition
Frequently Asked Questions
I cannot straighten my arms. What am I lacking?
The most common causes are: (1) insufficient shoulder flexibility — work with props against a wall; (2) weak triceps — strengthen them with Chaturanga and Adho Mukha Svanasana; (3) stiff thoracic spine — add Matsyasana with a bolster and Ustrasana to your practice.
How many times should I repeat Urdhva Dhanurasana in one practice?
In Iyengar practice, the usual repetitions are 3–5 times with a short rest between each (knees to chest). The first repetition is for preparation, the middle ones for deepening, the last one with the longest hold. Quality matters more than quantity.
Is this pose safe for people over 50?
Yes, with proper preparation and props. B.K.S. Iyengar practiced Urdhva Dhanurasana into advanced age. The key is gradual progression — from Setu Bandha → Ustrasana → Urdhva Dhanurasana with blocks → full variation. Never skip steps.
Related Poses
Bridge Pose
Setu Bandha Sarvangasana opens the chest, strengthens the legs and calms the nervous system. A safe backbend for beginners with many prop-supported variations.
Camel Pose
Ustrasana opens the chest, stretches the entire front body and strengthens the spine. Learn proper Iyengar technique with props for a safe backbend.
Bow Pose
Dhanurasana is a powerful backbend that stretches the entire front body and strengthens the back. Learn the safe Iyengar technique with a belt.