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Ready for a Wheel Challenge? How to Do the Yoga Wheel Pose

0 2 years ago

Are you ready for a wheel-y rad yoga pose to add to your practice? Enter: Wheel Pose (aka Upward Facing Bow Pose or Urdhva Dhanurasana). This challenging asana is great for strengthening your arms, legs, and and abs. It also has some impressive perks for your spine and back.

Here’s a step-by-step guide on how to do the Wheel Pose, plus variations for beginners.

yoga wheel pose

How to do the Wheel Pose in yoga

The Wheel Pose isn’t normally considered beginner-friendly. So, take it easy and focus on proper form at every step. Here’s how you do it:

  1. Lie flat on your back.
  2. Bend your knees so the soles of your feet are flat on the ground close to your bottom.
  3. Bend your elbows so your palms are flat on the ground beneath your shoulders. Point your fingers toward your feet.
  4. As you inhale, press down through your hands and feet. Lift your shoulders and hips an inch or two off the ground.
  5. Keeping your weight supported by your hands and feet, bring the crown of your head to the floor.
  6. Take a moment to check that your elbows are still parallel.
  7. Press into your hands, using the strength of your arms to bring your head up off the ground.
  8. Check that your feet are parallel and align your knees with your feet.
  9. To release, tuck your chin into your chest to lower yourself to the floor.
  10. Hold for up to 30 seconds at a time.

Pro tip: Keep your outer thighs firm and turn your upper thighs inward as you lift. Also, be careful not to put stress on your neck.

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