How to Do the Perfect Wheel Pose (Urdhva Dhanurasana) - Complete Guide

Want to master Wheel Pose — the ultimate full backbend that builds spine strength and opens the heart? You're in the right place.

Perfect Wheel Pose (Urdhva Dhanurasana) Technique

Wheel Pose (Urdhva Dhanurasana) is the quintessential full backbend that represents the pinnacle of spinal flexibility and strength. This powerful pose opens the entire front body while building incredible strength in the back, arms, and legs. Known as the "King of Backbends," Wheel Pose requires preparation, patience, and respect for the spine. ChAIron's AI coaching ensures safe progression, proper alignment, and optimal preparation to prevent injury while building toward this advanced pose.

Step-by-Step Form Guide

Foundation Setup:Lie on back, bend knees, feet hip-width apart near glutes
Hand Placement:Place palms beside ears, fingers pointing toward shoulders
Lift to Crown:Press into hands, lift head, rest crown lightly on floor
Full Lift:Press through hands and feet, straighten arms, lift head off floor
Open and Breathe:Create space between shoulder blades, breathe deeply

Common Mistakes to Avoid

Attempting without proper warm-up and preparation
Placing hands too wide or fingers facing wrong direction
Forcing the pose before adequate flexibility develops
Staying in pose too long, causing neck or wrist strain
Not engaging leg muscles to support the backbend
Holding breath during the challenging lift

AI Coaching Benefits

Hand placement and wrist alignment
Spinal curve distribution and safety
Leg engagement and hip opening
Shoulder positioning and chest opening
Preparation readiness and progression timing

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