How to Do Urdhva Dhanurasana Pose | Wheel Pose

Welcome to the uplifting world of Urdhva Dhanurasana! Often called Wheel Pose, this is one of those beautiful, expansive backbends that makes us feel truly alive. It’s a wonderful blend of strength and flexibility that opens up the entire front of the body, from your chest right down to your hip flexors.

We love this pose because it’s such a powerful heart-opener. Whether you’re looking to build a bit more heat in your practice or you just want to shake off a stagnant day, Wheel Pose is there to help you feel energised and liberated. It’s all about meeting yourself where you are today—some days we feel like soaring, and other days we stay closer to the earth, and both are absolutely perfect.

In this guide, we’ll walk through how to safely find your way into this pose and explore the magic it brings to your mind and body.

How To Do Urdhva Dhanurasana (Wheel Pose)

Set your foundation
Start by lying flat on your back on your mat. Bend your knees and place your feet flat on the floor, hip-distance apart and close to your glutes.

Position your hands
Reach your arms overhead and place your palms on the mat beside your ears. Make sure your fingers are pointing back towards your shoulders and your elbows are hugging in toward the midline.

Lift with your breath
Press firmly into your feet and hands as you inhale, lifting your hips and then your shoulders off the mat. You might like to pause for a moment with the crown of your head lightly touching the mat before pressing all the way up.

Find your space
Straighten your arms as much as feels good for you today, and let your head hang heavy and relaxed. Keep your thighs parallel—imagine you’re squeezing a block between your knees to keep your legs strong and supportive.

Breathe and expand
Stay for a few deep breaths, feeling the expansion across your chest and ribcage. If you’re practising this as a more restorative version, you could even place a bolster or blocks under your sacrum for a supported variation.

Lower with care
When you’re ready to come down, gently tuck your chin to your chest. Slowly lower yourself back to the mat, one vertebra at a time, and take a moment to rest in stillness.

The Benefits of Urdhva Dhanurasana (and Yoga in General)

Physically, Wheel Pose is a total body strengthener. It builds incredible stability in your legs, glutes, and shoulders while giving the entire front of your body—from your hip flexors to your chest—a deep, delicious stretch. It’s also a wonderful way to counteract all that time we spend hunching over desks or phones, helping to realign your posture and open up your respiratory system so you can breathe more deeply.

Beyond the physical, this pose is a powerful heart-opener. Because it’s such an expansive backbend, it can help shift your energy and lift your mood almost instantly. It’s normal to feel a little rush of adrenaline or even a sense of vulnerability here; we’re literally opening our hearts to the world! It’s a practice of trust and courage that leaves you feeling empowered and vibrant.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding the courage to open your heart and seeing the world from a completely different perspective.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Bhujangasana Pose | Cobra Pose
• How to Do Ustrasana Pose | Camel Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla