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Backbend Asana · Elementary (Level 2) · Catalog #800554

Wheel Pose with Block Urdhva Dhanurasana (block)

Wheel Pose taken with a block under the supporting hand or beneath the seat. The prop shortens the distance to the floor so the spine can stay long instead of rounding to reach it.

Practice Wheel Pose with Block (Urdhva Dhanurasana (block)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Wheel Pose with Block (Urdhva Dhanurasana (block)) — Backbend Yoga Posture Illustration

Wheel Pose with Block (Urdhva Dhanurasana (block)) — Backbend posture targeting Back, Shoulders, Quads, Glutes, Chest · Even ujjayi breath · Floor behind drishti.

Vāta: Pacifies (-1) Pitta: Increases (+2) Kapha: Pacifies (-1)
Sanskrit Name
Urdhva Dhanurasana (block)
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
20 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Floor behind
Target Muscles
Back, Shoulders, Quads, Glutes, Chest
Energy Expenditure
4.8 METs

Alignment, Breath & Drishti Cues for Wheel Pose with Block

Wheel Pose with Block (Urdhva Dhanurasana (block)) belongs to the Backbend posture family and engages the Back, Shoulders, Quads, Glutes, Chest at an intensity of approximately 4.8 METs. Wheel Pose taken with a block under the supporting hand or beneath the seat. The prop shortens the distance to the floor so the spine can stay long instead of rounding to reach it.

  • Breath Rhythm: Maintain Even ujjayi throughout the 20-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Floor behind to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Shoulders, Quads, Glutes, Chest.
  • Minimum Recommended Age: 12 years (144 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Increases (+2) — keep the jaw, temples, and abdomen soft when holding for 20 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury
  • Shoulder injury
  • High blood pressure
  • Pregnancy

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