Introduction to the Wheel Pose
February 23, 2025 marks a great day to delve into an advanced guide for perfecting your yoga chakras, and the wheel pose is a prominent asana in this journey. The wheel pose, known in Sanskrit as urdhva dhanurasana, has a literal meaning of “upward bow”. “Urdhva” signifies “up” and “dhanu” means “bow”. It is not only a powerful backbend but also a half – inversion, with the heart positioned above the head during the pose. This asana offers a full – body stretch and helps in strengthening the arm and leg muscles. The key to its practice is being fully prepared and feeling safe while performing it.
Detailed Steps of the Wheel Pose
Lie on your back with your feet placed close to your hips. Commence by raising your hips to practice the bridge pose. Practice it dynamically, moving up and down as per your requirements. After lowering your torso back to the floor, bring your hands close to your ears, ensuring that the distance between your palms is not wider than your shoulders. Point your fingers towards your feet. Then, lift your hips and torso off the floor and push them upwards until your head can touch the floor. Shift your weight onto your hands, making sure that your head does not bear any weight. You can either stay in this position or further extend your arms and legs to lift your head off the floor. Breathe evenly, relax, and hold the pose for as long as you feel comfortable and have the strength to exit the pose gracefully. To exit, first, lower your head back to the floor in a controlled manner, followed by lowering the back vertebrae one by one.
Tips for Practicing the Wheel Pose
For beginners, it is advisable to enter the wheel pose from a supine position. Advanced yogis may choose to enter from a standing position. When standing, stretch your arms upward, tilt your upper body backward gently, and then bend backward. Place your hands on the back of your thighs and slowly bend your legs into the wheel pose, grasping your calves with one hand and placing the other hand on the floor.
Benefits of the Wheel Pose
The wheel pose offers numerous benefits. It stretches the thighs, abdomen, chest, and shoulders, and also the breathing organs, facilitating freer breathing. It relaxes the lumbar spine and neck while strengthening the arm and leg muscles. Additionally, it strengthens the wrists, activates the digestive and abdominal organs, improves the return of venous blood to the heart, and has a refreshing effect on the mind. Moreover, it boosts confidence and stimulates the vishudda chakra (throat chakra) and anahata chakra (heart chakra).
Contraindications of the Wheel Pose
Exercise with extreme caution if you have serious issues in the neck, shoulder, or entire back area. Individuals with high blood pressure or heart disease should avoid this asana due to its strong activating effect. Pregnant women should not subject their abdomen to such intense stretching under any circumstances.
Wheel Pose Variations
1. Bridge / half wheel pose
The bridge pose, also known as the half wheel pose, is an excellent preparatory exercise for the wheel pose. It is milder and easier to practice, making it a perfect choice for beginners.
2. Wheel pose with straightened legs
This variation does not put excessive pressure on the lower back, thus providing more comfort to the lumbar spine while stretching the upper back more.
3. Forearm wheel pose
If you wish to intensify the pose, you can place your forearms on the ground. However, this variation should only be attempted when you have some experience and feel safe doing so.
4. Single leg wheel pose
This variation further strengthens your core. Be careful to keep your hips level as the side of the bent leg may tend to sag.
