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What is Wheel Pose (Urdva Dhanurasana)?

Wheel Pose is a challenging, heart-opening yoga posture that stretches and strengthens the entire body. The Sanskrit name “Urdva Dhanurasana” translates to Upward Bow Pose, but you may also know it as bridge or crab.

Wheel pose is a deep backbend, so it is important to warm up the body completely before attempting it. I would recommend practicing this posture towards the end of your practice when all your muscles are open and you can backbend safely.

Start your practice with some heat-building standing postures or a full-body sequence to warm up, then work into a few mild backbends such as Bridge Pose and Puppy Dog Pose to prepare your spine.