Wheel Pose (Urdhva Dhanurasana)- Definition steps benefits with precautions

Urdhva Dhanurasana, also known as Wheel Pose, is a deep backbend that offers a multitude of physical and mental benefits. In Sanskrit, “Urdhva” means upward, “Dhanu” means bow, and “Asana” means posture. When performed correctly, this pose resembles the shape of a wheel, hence its English name. Urdhva Dhanurasana is considered an intermediate to advanced yoga pose, and it’s important to approach it with caution and mindfulness. Below, we will explore the steps to perform this pose, its benefits, and the precautions to keep in mind when practicing it.


1. Start by lying on your back with your knees bent and your feet hip-width apart, close to your buttocks.
2. Place your hands on the ground, next to your ears, with your fingers pointing toward your shoulders.
3. Press through your hands and feet as you lift your hips toward the ceiling.
4. Straighten your arms and legs, coming into a full backbend with the crown of your head on the mat.
5. Keep pressing through your hands and feet, engaging your core and lifting your chest towards the ceiling.
6. Hold the pose for several breaths, then slowly lower yourself back down to the mat with control.


– Stretches the chest and lungs
– Strengthens the arms, wrists, abdomen, and spine
– Stimulates the thyroid and pituitary glands
– Increases energy and counteracts fatigue
– Therapeutic for asthma, infertility, and osteoporosis
– Improves posture and counteracts the effects of sitting for long periods


– Avoid practicing Urdhva Dhanurasana if you have a recent or chronic injury to the arms, wrists, shoulders, back, or neck.
– If you have high or low blood pressure, consult with a healthcare professional before attempting this pose.
– Pregnant individuals should avoid deep backbends and can modify the pose by practicing a supported bridge pose instead.

In conclusion, Urdhva Dhanurasana is a powerful yoga pose that requires strength, flexibility, and focus. When practiced mindfully and with proper alignment, it can bring about a sense of vitality and openness in the body. However, it’s important to approach this pose with caution and to listen to your body’s needs. With consistent practice and attention to detail, Wheel Pose can become a transformative part of your yoga practice.