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
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- 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
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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