Wheel Pose Urdhva Dhanurasana
From lying on the back, the hands and feet press the body up into a full arch, the belly toward the ceiling and the arms and legs straightening; a deep backbend held for time.
How to do it
Setup
Lying on the back, knees bent, feet flat and hip-width near the buttocks, palms by the ears with the fingers toward the shoulders.
Steps
- Lift the hips, then press the hands down to rest the crown of the head lightly on the floor.
- Straighten the arms to lift the head, opening the chest between them, and hold.
- Tuck the chin and lower slowly onto the upper back, then the hips.
Common mistakes
Feet turning out and knees splaying: keep the feet parallel and the knees over them. Pushing up on cold muscles: warm up with the bridge and the cobra first. Coming down onto the head: tuck the chin and lower the upper back first.
Breathing
Slow and even through the hold.
