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Wheel Pose (Urdhva Dhanurasana)

Updated: Apr 2

Elisha in Wheel Pose (Urdhva Dhanurasana), in a full backbend with hands and feet on the mat, chest lifted toward the sky
Full circle, strength, courage, and light.

Wheel Pose is a full backbend that opens the entire front of the body, chest, abdomen, hip flexors, and quadriceps, while building strength in the arms, shoulders, and legs. It's one of the most iconic and energizing poses in yoga, known for its ability to uplift the mood and create a feeling of vitality and freedom. Wheel requires preparation and should be approached gradually, especially for those new to backbends.


How to Practice Wheel Pose (Urdhva Dhanurasana)

  1. Lie on your back with your knees bent and feet flat on the mat, hip-width apart.

  2. Place your hands beside your ears with fingers pointing toward your feet, elbows pointing up.

  3. On an inhale, press into your hands and feet and lift your hips.

  4. Place the crown of your head on the mat briefly, then press all the way up, straightening your arms.

  5. Press through the inner edges of your feet and roll your inner thighs toward the floor.

  6. Let your head hang between your arms and breathe.

  7. Hold for 3-5 breaths, then tuck your chin and lower down slowly.


Modifications & Variations

  • Bridge Pose first: If Wheel is not yet accessible, practice Bridge Pose to build the backbending strength and opening needed.

  • Blocks under hands: Place blocks against a wall and press your hands into them to reduce the range of motion required in the wrists and shoulders.

  • Chair backbend: Practice a supported backbend over the back of a chair to open the chest and spine before attempting the full pose.


Bring Your Practice to Life


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Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

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Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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