Wheel Pose

A deep backbend yoga pose that opens the chest, stretches hip flexors, and strengthens the shoulders and arms.

Instructions

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Position your feet close to your buttocks, with heels aligned under knees.
3. Place your hands palms-down beside your head at shoulder height.
4. Press your feet and hands into the floor, lifting your hips toward the ceiling.
5. Continue lifting until only your hands and feet support your body weight.
6. Press through your chest and shoulders, creating a full-body arch.
7. Keep your head in neutral alignment or gaze slightly upward.
8. Hold for 5-30 seconds, then lower your hips back to the floor.

Tips

• Never turn your head side to side—maintain neutral neck alignment.
• Press your feet firmly into the floor to engage your leg muscles and reduce spinal strain.
• Keep your elbows pointing backward, not splayed out to the sides.
• Distribute the backbend evenly across your entire spine rather than arching only at the lower back.
• If this pose is too intense, place the top of your head on the floor for added support.
• Breathe steadily and avoid holding your breath during the hold.