Wheel Pose, also called Urdhva Dhanurasana in Sanskrit, is an excellent backbend that engages every muscle in the body. It opens the front of the body while strengthening the back body.
This article will cover this beautiful yoga pose's essential preparation steps, alignment, safety, and benefits.
Preparation: Get your body ready for Wheel Pose (Urdhva Dhanurasana)
Proper Warm-Up: Before attempting the Wheel Pose, warm up your body with full-body opening practice. It's always best to include several rounds of Sun Salutation and another warm-up sequence focusing on the spine, shoulders, and hips. Think of it as awakening your muscles and preparing them for this dynamic posture.
Building Strength and Flexibility: A strong foundation is critical. Strengthen your back, shoulders, and core with exercises like Cobra Pose (Bhujangasana), Plank Pose, and Bridge Pose (Setu Bandhasana). These poses will help you build the strength and flexibility you need for Wheel Pose.
Steps: Getting into Wheel Pose (Urdhva Dhanurasana)
Lift Your Hips: Press through your feet and lift your hips up to create an arch with your back.
Deepen with Heels Up: Lift the heels and draw your shoulders away from your ears, creating space in the full range of your the body.
Start on Your Back: Lie on your back on the floor. Bend your knees and bring your heels to your buttocks, feet hip-width apart. Place your hands under your shoulders, palms down.
Lift Your Hips: Press through your feet and lift your hips up to create an arch with your back.
Half Wheel Pose: Rest the top of the head on the floor; for beginners, consider staying at the Half Wheel Pose as a light version of the Wheel Pose. (See Image or Click HERE)
Straighten Your Arms: Slowly straighten your arms, pushing through your palms to lift your chest up and open your chest.
Creating More Space: To deepen the pose, lift the heels and draw your shoulders away from your ears, creating space in the full range of the body. (See Imageor Click HERE)
General Alignments: Practice Wheel Pose Safely (Urdhva Dhanurasana)
Hands Position: Place your hands under your shoulders, fingers pointing towards your shoulders, and ensure your palms are flat and have a firm grip on the yoga mat.
Chest Opening: While holding the Pose, allow your chest to open and lift.
Spinal Curve: As you lift into Wheel Pose, allow your spine to gently open and explore your natural curve. Do not overly arch your back.
Strong Legs: Engage your quads, hamstrings and hips to support the Pose.
Neck Relaxed: Keep your neck long and relaxed.
Shoulder Space: Draw your shoulders away from your ears to prevent strain on your neck and shoulders.
Safety: Listen to your body
Do not force yourself, especially your lower back. It's common to feel pain and strain in Wheel Pose when the body is NOT open correctly or in proper alignment. Pay attention to the important message that your body is sending you.
Practice Patience: Building strength and flexibility in every yoga pose takes time, and the wheel pose is like no other. Take your time to understand the Pose and practice regularly to equip yourself with the strength and flexibility you need for this Pose.
General Benefits of Practising Wheel Pose
Release Shoulder Tightness and Hunchback: Wheel Pose focuses on opening the upper body and building strength for the entire spine. By alleviating tension in the back, it also provides an opportunity for individuals with hunchbacks to restore a healthy curvature of the spine.
Breathe Better: Regular backend practice, such as wheel pose, may improve shortness of breath as it opens more space in the upper body, especially the chest and ribcage.
Healthy Spinal Curve: Proper backbend practice, such as Wheel Pose, is beneficial for neutralising the spinal curve and restoring balance to a hunched spine, a common condition of modern sedentary lifestyles.
Enhance Strength: Wheel Pose strengthens the muscles in your back, shoulders, and legs.
Better Circulation and Energy: Yoga backbends, such as Wheel Pose, can boost blood flow to the brain, improving circulation.
Enhance Focus and Concentration: As you must be fully present when attempting this muscular Pose, your concentration level will be cultivated over time.
