Wheel Pose

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the back of the body. Please be careful as it requires significant strength and flexibility in the back, shoulders and wrists. If you do not feel safe, you can always practice Bridge pose until you feel more comfortable.


  • Stretches the hip flexors, abs, intercostals, chest, arms and wrists.
  • Strengthens the feet, hamstrings, glutes, hips, back, shoulders, arms and hands.
  • Increases spine and shoulder mobility.
  • Can help to alleviate lower back and upper back pain.



  • Advanced


  • Set-Up

    Lie on your back with your knees bent and your feet flat on the mat, hip-width apart. Bring your hands next to your ears with your fingertips pointing back towards your shoulders.

  • Action

    Inhale, lift up onto the top of your head, hug your elbows in and pause for a moment. Exhale, straighten your arms and legs and push up into Wheel. 

  • Refinements

    Relax your head and neck, keep your thighs parallel and relax your head and neck. Press down into the balls of your big toes to prevent your feet from turning out to the sides.

  • Duration

    Hold the pose for 3 slow breaths.

  • To Release

    Tuck your chin and come down onto the back of your neck, before lowering slowly all the way down to the mat. Take a break for a few breaths before you repeat the pose. Bring one hand to your belly and one hand to your chest. Walk your feet out to the edges of the mat and drop both knees slowly left and right to release your lower back.


  • This is an advanced pose so please make sure that you’re fully warmed up, that you have sufficient strength and flexibility in your shoulders and that you don’t go too deep.



  • Avoid Wheel pose if you have any injuries.


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