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Wheel Pose

Urdhva Dhanurasana


Stretches the chest and lungs; strengthens arms, legs, and back; increases core strength; energizes the whole body.

Step 1

Begin by laying on your back.

Step 2

Bend your knees, and set your feet flat on your mat as close to your body as possible.

Step 3

Reach up over your head, and place your palms flat on your mat by your head with your fingers pointing towards your shoulders.

Step 4

Press your hands and feet into the floor as you lift your belly towards the ceiling.

Step 5

Hold this pose for a couple of breaths, then gently lower your body to your mat.


Wheel Pose is an advanced version of Bridge Pose. Feel free to replace this pose with Bridge Pose whenever you are more comfortable.

Happy Baby is a great way to massage your spine when you have completed this pose!

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