Wheel Pose (Chakrasana / Urdhva Dhanurasana Practice)

Wheel Pose is a full backbend where the body forms an arch supported by the hands and feet.

Overview

Wheel Pose, also known as Upward Bow Pose or Urdhva Dhanurasana, is one of the deepest backbends in Hatha Yoga. The body forms a complete arch from hands to feet, opening the entire front body.

Method/Content

From a supine position, the feet are placed flat near the hips and the hands beside the ears with fingers toward the shoulders. Pressing firmly into both hands and feet, the body lifts into a full arch. The arms straighten as the chest opens toward the wall behind. The legs remain active with thighs parallel.

Purpose/Benefits

Wheel Pose fully opens the chest, shoulders, hip flexors, and abdomen. It strengthens the arms, legs, and back while energizing the entire body. The pose stimulates the endocrine system and improves spinal flexibility.

Verification Notes

• One of the most advanced backbends in Hatha Yoga
• Found in Ashtanga Yoga Primary Series