Wheel Pose (Urdhva Dhanurasana)

Targets the entire anterior body — wrists, chest, shoulders, hip flexors, and quads in a powerful stretch — while the glutes, hamstrings, and spinal extensors actively contract to hold the arch. Helpful only for practitioners with significant backbend preparation; it dramatically opens the chest and spine, builds explosive extension strength, and serves as the ultimate peak of any backbend-focused flow. The movement lies supine with hands by the ears (fingers pointing toward shoulders) and feet flat, then presses simultaneously through hands and feet to lift the hips and chest into a full high arch, straightening the arms as much as possible.

Cues

• Press evenly through hands and feet to lift the whole body into a high arch.