Urdhva dhanurasana

Wheel Pose

step by step

1 Lie down on the ground on your back. The knees are bent and the feet are spread apart, parallel to each other. The heels are near the buttocks.
2 Bend your elbows and put your hands on the ground on either side of the ears, putting your middle fingers near your shoulders. If you can’t put your hands down flat, simply touch the ground with the tip of your fingers.
3 Upon exhaling, push into the hands and feet to lift the buttocks off the ground. By continuing to push into your hands, put the top of your head on the ground. Be careful not to compress the back of the neck.
4 Upon exhaling, pull your hips towards the ceiling and continue to push into your hands and feet. Bring your arms up as much as possible and let your head hang.
5 Work your legs to adjust your posture. Open your shoulders. Make sure your feet stay aligned and that your elbows don’t go too far out from your body.
6 Maintain the pose as long as possible, from 5 to 30 seconds.
7 To come out of the pose, pull your chin into your thorax and go back down onto your back on the ground.
**It’s important to do a counter posture after this pose. A forward bend is recommended, such asBalasana (child’s pose), for example.


  • Stimulates digestion as well as the thyroid gland.
  • Strengthens the thigh and buttocks mucles.
  • Stretches the chest.

contraindictions and warnings

  • Back injuries

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