Video:Wheel Pose

Transcript:Wheel Pose

Hi, I'm Joelle a yoga teacher and blogger at Yoga Nation. We are here at Go Yoga in Williamsburg, Brooklyn, for About.com. Today I'm going to show you how to perform Urdhva Dhanurasana - Wheel Pose.

Wheel Pose Focus

Knees hip-distance; arms shoulder distance; feet parallel (not turned out)

Wheel Pose Benefits

This is a more advanced backbend that stretches the spine, the heart, and the abdomen while working the arms and legs. It requires some flexibility in the shoulders.

Start the Wheel Pose Backbend

As with any backbend you want to come into it comfortably, without any pain. Begin on your back with your knees bent. Place your palms by your ears with your fingers pointing towards your shoulders. On an inhale, lift your hips up towards your knees and exhale stay there. Then inhale press into your hands and your feet and press yourself up into the full pose.

Wheel Pose Positioning

Be careful to keep your knees hip width apart, and your hands shoulder width apart as you come up and try not to let them turn out. Let the head dangle. Breath a few deep full breaths here, stretching the front of the spine, the abdomen and the back. If you feel any pinching in your back in the pose, come down and lengthen your low back, reposition your feet. Try coming up again.

Coming Out of Wheel Pose

To come down, look up towards the ceiling, tuck the chin into the chest, and lower your shoulders to the floor. If you feel good in this pose, take it 3 – 5 times.

After Wheel Pose

When you come out separate your feet mat distance apart and let your knees knock together. This will help release your back. Twists also help to release the back after back bending.

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