Wheel Pose
Wheel is an advanced backbend. Practise only when Bridge, Camel and shoulder openers feel comfortable, ideally with a teacher.
- Level
- Advanced
- Family
- Backbend
- Hold
- 3–5 breaths
- Works
- Shoulders, chest, hip flexors, back, wrists
- Feet parallel
- Elbows hug in
Step by step
How to do Wheel Pose
Begin Lie on your back with knees bent.
- 01
Lie on your back, feet hip-width and close to the hips.
- 02
Place hands beside the ears, fingers pointing toward the shoulders.
- 03
Press into the feet and lift the hips (Bridge).
- 04
Press into the hands and lift onto the crown of the head; pause and align elbows.
- 05
Straighten the arms to lift the head off the floor.
- 06
Keep knees and feet parallel.
- ↩
Coming out. Tuck the chin, bend the elbows and lower slowly onto the back of the head and spine.
Breath
Keep breathing steadily.
Focus
Full backbend
Why practise it
Strengthens arms, legs and back; opens chest and shoulders.
Alignment & cues
Elbows and knees in line with shoulders and hips.
Teacher’s cues
- “Feet parallel”
- “Elbows hug in”
Common mistakes
Knees and elbows splaying; dumping into the lower back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Bridge Pose; hands on blocks at a wall.
Variations
- One-legged Wheel
Props
- Blocks against a wall
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Avoid with back, wrist or shoulder injuries, high blood pressure, or pregnancy. Learn with a qualified teacher.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Urdhva means upward, dhanu bow; a key backbend in classical sequences.
Questions
When am I ready for Wheel?
When Bridge, Camel and Downward Dog feel steady and your shoulders open comfortably overhead.
