Wheel Pose
Wheel is an advanced backbend. Practise only when Bridge, Camel and shoulder openers feel comfortable, ideally with a teacher.
- Level
- Advanced
- Hold
- 3–5 breaths
- Focus
- Full backbend
- Steps
- 6 cues · ~1 min
- Feet parallel
- Elbows hug in
Step by step
How to do Wheel Pose
StartLie on your back with knees bent.
- 1
Lie on your back, feet hip-width and close to the hips.
- 2
Place hands beside the ears, fingers pointing toward the shoulders.
- 3
Press into the feet and lift the hips (Bridge).
- 4
Press into the hands and lift onto the crown of the head; pause and align elbows.
- 5
Straighten the arms to lift the head off the floor.
- 6
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 & common mistakes
Aim for Elbows and knees in line with shoulders and hips.
Teacher’s cues
- “Feet parallel”
- “Elbows hug in”
Watch out for
Knees and elbows splaying; dumping into the lower back.
Make it yours
Easier, harder, supported
Bridge Pose; hands on blocks at a wall.
- One-legged Wheel
- Blocks against a wall
In a sequence
Where it fits in a flow
BeforeBridge Pose
BeforeCamel Pose
BeforeBow Pose
This poseWheel Pose
AfterKnees-to-Chest
AfterReclined Twist
Good to know
Questions
When am I ready for Wheel?
When Bridge, Camel and Downward Dog feel steady and your shoulders open comfortably overhead.
Urdhva means upward, dhanu bow; a key backbend in classical sequences.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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