In the modern age, many of us find ourselves perpetually hunched over—whether it's due to hours spent at a computer or endlessly scrolling through our phones. Unfortunately, this habitual forward-leaning posture neglects the crucial aspect of spinal extension, which is vital for maintaining balance and health in our bodies.
Urdhva Dhanurasana, commonly known as the wheel pose, requires more than just flexibility—it demands strength, particularly in the upper body, to support the weight of the body on the shoulders.
In the following tutorial, Elly will guide you through step-by-step instructions on how to approach Urdhva Dhanurasana using various yoga props.
Throughout your practice, we're here to offer support, including effective techniques for performing supported wheel pose variations and recommendations for the best yoga accessories to enhance your practice.
Shoulder and upper back mobility using a chair can be particularly beneficial, helping to stretch and strengthen the muscles supporting your thoracic spine (upper and mid-back).
It's imperative to warm up adequately before attempting such inversions. Incorporating a series of sun salutations and gentle stretches to prepare the spine and shoulders is highly recommended.
We recommend using the our resources:
Remember, progress in yoga is about listening to your body and honoring its limits. Avoid pushing yourself too far, and instead, focus on gradual improvement in both flexibility and strength.
1 a. Supported Wheel Pose with Oval Bolster and Chair
Props Required: 1 × Oval Bolster, 1 × Grounding Yoga Mat, 1 × Chair
Focus: Spine, Upper Back, Shoulders
Level: Open Level
Total Time: 2 minutes (5-10 breaths)
• Position the chair against the wall and place an oval bolster in front of it.
• Sitting on the bolster, ensure your head aligns with the bolster.
1 b. Supported Wheel Pose with Oval Bolster and Chair
• Hold onto the chair legs, inhale; as you exhale, press into the chair to lift your hips upward. Hold for 5 breaths before slowly lowering down. Repeat up to 3 times.
2 a. Supported Wheel Against the Wall
Props Required: 2 × Yoga Blocks, 1 × Oval Bolster
Focus: Spine, Upper Back, Shoulders
Level: Open Level
Total Time: 2 minutes (5-10 breaths)
• Position the bolster closer to the wall and place two blocks shoulder-width apart at an angle.
• Lay on the bolster with your head between the blocks, hands resting on the blocks.
2 b. Supported Wheel Against the Wall
• Inhale, exhale, and lift yourself up, pressing into the blocks and engaging your glutes. Hold for 5 breaths.
• To come down, inhale chin toward chest and exhale, lowering to the bolster.
3 a. Supported Wheel Against Wall with Strap
Props Required: 2 × Yoga Blocks, 1 × Strap
Focus: Spine, Upper Back, Shoulders
Level: Open Level
Total Time: 3-5 breaths
• From pose 2 b, remove the bolster and use a strap loop (shoulder-width).
• Place hands through the loop to prevent elbows from splaying.
3 b. Supported Wheel Against Wall with Strap
• Lay on the floor with your head between the blocks, hands on the blocks.
• Inhale, exhale, and lift up, pressing into the blocks. Hold for ~5 breaths, then lower down.
4 a. Supported Wheel with Bolsters on Chair
Props Required: 2 × Oval Bolsters, 1 × Blanket, 1 × Chair
Focus: Spine, Upper Back, Shoulders
Level: Open Level
Total Time: 2 minutes (5-10 breaths)
• Set chair facing wall, drape blanket over seat, place two oval bolsters.
• Enjoy an invigorating heart-opener.
4 b. Supported Wheel with Bolsters on Chair
• Position yourself with your back on the chair and bolsters, slowly lowering your hands down the wall.
• Hold 5-10 breaths as you stretch the upper back and quads.
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ELLY CHANDRAWIRA
Calm Buddhi Content Creator & Yoga Teacher