Wheel Pose Urdhva Dhanurasana
The Wheel Pose, or Urdhva Dhanurasana, is an advanced backbend that opens the chest and strengthens the entire body.
- Start by lying on your back with your knees bent and feet flat on the floor.
- Place your hands beside your head, fingers pointing towards your shoulders.
- Press into your hands and feet, lifting your hips and chest off the ground.
- Keep your arms and legs strong as you arch your back, opening your heart.
- Hold the pose for a few breaths, then gently lower back down.
How to perform the Wheel Pose Urdhva Dhanurasana
- Set up. Set up in a stable, balanced starting position appropriate for the Wheel Pose Urdhva Dhanurasana using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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