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Backbend Asana · Intermediate (Level 3) · Catalog #800089

Wheel Pose Urdhva Dhanurasana

A full backbend pressing up from hands and feet. The most heating shape in the catalogue and the one most often attempted before the shoulders are ready.

Practice Wheel Pose (Urdhva Dhanurasana) 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 (Urdhva Dhanurasana) — Backbend Yoga Posture Illustration

Wheel Pose (Urdhva Dhanurasana) — 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
Posture Family
Backbend
Difficulty
Intermediate (Level 3)
Recommended Hold
20 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Floor behind
Target Muscles
Back, Shoulders, Quads, Glutes, Chest
Energy Expenditure
5.0 METs

Alignment, Breath & Drishti Cues for Wheel Pose

Wheel Pose (Urdhva Dhanurasana) belongs to the Backbend posture family and engages the Back, Shoulders, Quads, Glutes, Chest at an intensity of approximately 5.0 METs. A full backbend pressing up from hands and feet. The most heating shape in the catalogue and the one most often attempted before the shoulders are ready.

  • 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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