Head hangs, neck longHands press downChest lifts, ribs openKnees over the anklesFeet press downWheel Pose
Ūrdhva Dhanurāsana
Read what the gnome says
Wheel Pose! Lie down, hands by the ears, feet hip-width. Press up into an arch, arms straightening, head hanging softly. Knees parallel, shoulders open. Warm up the back and shoulders first. Breathe, then lower slowly. Rolling gnome.
Works on Glutes · Triceps · Quadriceps · Spinal erectors
How to do it
- Lie on the back, knees bent, feet flat, hands beside the ears with the fingers toward the shoulders.
- Press into the hands and feet and lift the hips, then the crown of the head lightly down.
- Straighten the arms and legs as far as is comfortable, lift the chest and hold; lower with control.
Common mistakes
- Don’t let the knees splay wide.
- Don’t crunch the lower back: lift through the chest.
- Don’t force the arms straight if the shoulders pinch.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Backbend
Forearm Wheel with Bent KneesAdvanced
Full BowAdvanced
Full LocustAdvanced
Half-Lotus WheelAdvanced
Kapotasana (Pigeon Backbend)Advanced
King Dancer PoseAdvanced
Practised by real people
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