Urdhva Dhanurasana "Wheel Pose"

Pronunciation: (Urd-vah dah-nur-AHS-ah-nuh)

Also called:

Upward Bow Pose Backbend

Level:

Intermediate

Chakra:

Benefits: Because your weight is being supported by your legs and arms - you are strengthening your legs and arms, and wrists, glutes, the abdomen, and back. 

How it's done:

• To fully come into this pose, back flexibility is required. 
• It is very helpful to make sure your quadriceps (thighs) are stretched out before this pose.
• Make sure your weight is forward and over your shoulders so that your wrists are protected and not at an awkward angle. 
• Keep your knees and thighs pulled in to center. 
• Instead of taking you step by step for this pose, please watch the video below for instruction on how to master this pose.