Wheel pose, also called Full Wheel pose or Upward-Facing Bow pose, is a back-bending posture. It opens up your chest and tones your thighs, abdomen, and arms. In fact, practicing the Wheel pose will engage your entire body. As a heart-opening stretch, this pose can facilitate a release of sadness and depression when practiced regularly. 

Level of difficulty: Intermediate to advanced

Wheel pose benefits

• Increases energy and heat
• Strengthens each arm, each leg, your spine, and your abdomen
• Opens your chest
• Stretches your shoulders
• Stretches your hip flexors and core abdominal muscles
• Strengthens your glutes and thighs
• Increases spine flexibility
• Builds confidence
• Releases sadness
• Counteracts effects of too much sitting

Who should avoid the Wheel pose?

• Back problems (especially in your lower back)
• Shoulder injury
• Pregnant women 
• High or low blood pressure
• Carpal Tunnel Syndrome (and other wrist injuries)
• Heart issues or irregularities
• Headaches

Preparatory poses for Wheel pose

• Cobra Pose
• Bow Pose
• Cat/Cow Pose
• Standing Backward Bend 
• Upward-Facing Dog Pose
• Sphinx Pose
• Camel Pose

Step-by-step instructions for Wheel pose

1. To begin, lie on your back and take a few breaths.

2. With your knees bent, have your feet flat on the yoga mat. Keep your feet hip-width apart and in line with your sitting bones. They should stay about a foot’s distance (12 inches) away from your hips. Firmly press your feet into the floor.

3. Place each hand on the yoga mat just above each shoulder. Keep your fingers pointing toward your shoulders.

4. Press into your hands and lift your upper body off the yoga mat, resting the crown of your head lightly on the floor.

5. Press into your feet and push both legs up. Your pelvis and your back should come up off of the mat. Activate your inner thighs.

6. Push more into your feet. Shift more of your weight towards your palms to raise your hips higher. Relax your gluteus maximus. This will protect your lower back.

7. Maintain strength and stability in your arms by continuing to press your palms down firmly.

8. Let your head hang in a loose, neutral position to make sure you don’t strain your neck.

9. Hold for 5-10 breaths.

10. To exit the posture, exhale and lower your arms and legs at a slow pace. Bring your spine back onto the mat vertebra by vertebra.

Follow up poses

• Seated Forward Bend
• Fish Pose
• Child’s Pose
• Corpse Pose

Tips for practicing Wheel pose

1. Learn Victory breath, also known as ocean breath or Ujjayi breath. Breath is an integral part of a yoga practice. Watch this video to learn Victory Breath so you can use it throughout your yoga practice.

 

2. Make sure you are fully warmed up, especially your back muscles. Warm-ups and prep poses are a must before you practice wheel pose.

Wheel pose modifications and variations

• To change: If you’re a beginner and/or have limited flexibility in your spine, start with Bridge Pose.
• To increase the challenge, move your hands closer to your feet at a slow pace. When you bring the hands and feet closer together, the wheel shape moves higher. Make sure to continue pressing firmly into your feet. Keep shifting your weight towards your hands.

Other yoga backbends

• Locust Pose
• Pigeon Pose

Take a deep breath and enhance your yoga practice

If you want to get the most out of your yoga practice, add Sudarshan Kriya Yoga, also known as SKY Breath Meditation. Breathing, meditation, and yoga, when practiced regularly, supercharge the life benefits that yoga offers.

SKY practitioners report:

• Greater mental focus
• Healthier blood pressure
• Enhanced deep sleep
• Increased joy and optimism
• Decreased stress, anxiety, and depression

Register for the Art of Living Part 1 course to learn SKY today!

Related articles and other poses

Shoulder Stand: Strengthen Your Spine and Core Muscles Today

Downward-Facing Dog: Stretch and Strengthen the Spine and Chest

Tree Pose: Live Longer By Balancing On One Foot?

Warrior Pose: Gain Hip Flexibility and Inner Strength Now

Butterfly Pose: One of the Best Remedies for Too Much Sitting

Vajrasana: The Yoga Pose to Use During Breathing Exercises

Triangle Pose: Improve Your Balance, Reduce Back Pain Today

Seated Forward Bend With Adi Mudra (Yoga Mudra)

Chair Pose: Taking This Seat Strengthens Your Whole Body

Mountain Pose: Start Your Yoga Practice on the Right Footing

Superman Pose: Tone Your Back and Abdomen Muscles and FLY!

Plow Pose: Increase Your Flexibility and Build Strength Now

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The Angle Pose 1

Eagle Pose (Garudasana)

Reverse Prayer Pose (Paschim Naraskarasana)

Standing Forward Bend (Uttanasana)

Standing Spinal Twist (Katichakrasana)

Standing Wide-Legged Forward Bend (Prasanta Padottanasana)

Cat Pose (Marjariasana)

Seated Cradle (Hindolasana)

Easy Pose (Sukhasana)

Forward Lunge (Ashwasanchalanasana)

Cow Face Pose (Gomukhasana)

Upward Plank Pose (Poorvottanasana)

Lotus Position or Lotus Pose (Padmasana)

Mill Churning Pose: Chakki Chalanasana)

Monkey Pose (Hanumanasana)

One-Legged Forward Bend (Janu Shirasana)

Two-Legged Sitting Forward Bend (Paschimottanasana)

Sitting Half Spinal Twist (Ardha Matsyendrasana)

Crocodile Pose (Makarasana)

Boat Pose (Navasana)

Legs-Up-The-Wall Pose (Viparita Karani)

Lying-down Body Twist (Natrajasana)

Wind-Relieving Pose (Pavanamuktasana)

Lying Down on Sides (Vishnuasana)

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