Urdhva Dhanurasana / Chakrasana (Upwards-Facing Bow, Wheel Pose): Step-by-Step Guide

Introduction

Urdhva Dhanurasana, also called Chakrasana, is known in English as the Upwards-Facing Bow or Wheel Pose. In this powerful inversion, the entire body forms a graceful arch—like a wheel—lifting your heart and energy skywards.

In Sanskrit, Urdhva means "upward," Dhanura means "bow," and Asana means "pose." The essence of this pose: energizing and heart-opening.

If you ever feel stiff after sitting too long or crave a burst of energy, Urdhva Dhanurasana can be your best friend—opening the front body and leaving you feeling expansive and alive!

Step-by-Step Guide: Urdhva Dhanurasana (Wheel Pose)

1. Lie flat on your back, feet hip-width apart, knees bent, and soles on the floor.
2. Bend your elbows and place your palms on the floor beside your head, fingertips pointing towards your shoulders.
3. Anchor your feet and hands. Press firmly into both.
4. Inhale — Press into your hands and feet, lifting your hips and chest off the mat.
5. Continue inhaling — Straighten your arms gradually, pushing your chest up and bringing your head off the ground.
6. Hold —Keep breathing steadily, lifting through your heart. Stay for 3–5 breaths (or up to 30 seconds).
7. To release, exhale and slowly bend your arms and legs, lowering yourself gently back onto your mat.

• Rounds: 1–3 rounds, resting between attempts.
• Beginner modifications: Place yoga blocks under your hands, or practice raising just the hips (Bridge Pose).
• For intensity: Walk the feet closer to the hands, or lift one leg off the ground at a time for an extra challenge.

Alignment & Safety Tips

• Key cues: Knees point forward (don’t splay), feet and hands press evenly, keep shoulders broad, hips lifting strongly.
• Common mistakes: Feet and knees turning outward (keep parallel), dumping weight into low back (engage core), elbows flaring (keep them aligned).
• Safety: Avoid if pregnant, have wrist/shoulder/neck injuries, recent back surgery, or uncontrolled high blood pressure.

Benefits of Urdhva Dhanurasana (Wheel Pose)

Physical Benefits

• Strengthens arms, shoulders, legs, and spine
• Boosts flexibility in the chest, hip flexors, and back
• Improves posture and spinal mobility
• Stimulates thyroid and pituitary glands

Mental Benefits

• Relieves stress and fatigue
• Energizes and uplifts mood
• Promotes mental clarity and resilience

Energy & Chakra Connection

• Opens the heart (Anahata Chakra) for self-love and compassion
• Invigorates the entire energetic system

Contraindications

• Pregnancy
• Recent or chronic injuries to shoulders, wrists, back, or neck
• Uncontrolled blood pressure or heart conditions

Safe alternatives: Try Bridge Pose (Setu Bandhasana) or Supported Fish Pose for a gentle heart opener.

Beginner’s Tips & Variations

• Props: Use blocks under your hands or a rolled blanket under the shoulders for support.
• Gentle variation: Practice Bridge Pose or lift up just halfway into a supported backbend.
• For advanced practitioners: Try one-legged Wheel Pose (Eka Pada Urdhva Dhanurasana) or dropbacks from standing.

How to Include in a Yoga Flow

• Best as a main practice when your body is fully warmed up
• Pairs well with:
  • Bridge Pose (Setu Bandhasana) for preparation
  • Camel Pose (Ustrasana) for further heart-opening
  • Supine Twist for a gentle cool-down

Mind-Body Connection

In Urdhva Dhanurasana, focus on your breath and the spaces your heart and lungs create. Stay present and aware—this heart-opening posture also opens pathways to courage and joy.

Spiritual tip: This pose is closely tied to the Anahata (Heart) Chakra—inviting compassion, acceptance, and positive energy.

FAQs about Urdhva Dhanurasana (Wheel Pose)