Wheel / Upward Bow Pose

Urdhva Dhanurasana

Press through both hands and feet to lift the chest and pelvis into a deep backbend.

Urdhva means upward; dhanus means bow. Commonly called Wheel.

Movement guidance

Preparation
Prepare the shoulders and Bridge. Lie on the back with feet hip-width apart and hands beside the ears.
Entry and alignment
Point the fingers toward the shoulders and lift using the hands and feet. Learn the support and exit with a teacher first.
Hold and breathe
Do not push through the head or neck before hand and foot support is established. Keep breathing comfortably without holding your breath.
Exit and next movement
Control the elbows and knees to lower the torso, adjusting the head so the crown does not take the landing.