19/03/2025
Wheel Pose (Urdhva Dhanurasana) is a deep backbend in yoga that strengthens the spine, opens the chest, and energizes the body. It’s an advanced pose that requires flexibility, strength, and proper warm-up.
Steps to Perform Wheel Pose:
1. Warm-Up – Prepare with poses like Cobra, Bridge, and Camel to open the back and shoulders.
2. Lie Down – Start by lying on your back, knees bent, feet hip-width apart, and close to your glutes.
3. Hand Placement – Place your hands beside your ears, fingers pointing towards your shoulders.
4. Lift Hips & Shoulders – Press into your palms and feet, lifting your hips first, then your shoulders.
5. Straighten Arms & Legs – Push up fully, straightening your arms and lifting your chest.
6. Hold & Breathe – Stay for a few breaths, keeping your neck relaxed.
7. Exit Slowly – Tuck your chin and lower down gently, vertebra by vertebra.
Benefits
✔ Strengthens arms, legs, spine, and core
✔ Opens the chest, improving lung capacity
✔ Boosts energy and combats fatigue
✔ Enhances flexibility and posture
Precautions:
Avoid if you have wrist, shoulder, or back injuries.
Warm up properly before attempting.
Engage core muscles to protect the lower back.
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