Wheel

Wheel Pose (Urdhva Dhanurasana) Overview

Wheel Pose, known in Sanskrit as Chakrasana (pronounced chuhk-RAHS-uh-nuh) or Urdhva Dhanurasana (pronounced OORD-vuh dhanu-RAHS-uh-nuh), is a backbend that resembles the shape of an upward-facing bow or wheel.

The term “Urdhva” means upward, “Dhanur” means bow, and “Asana” means pose or posture, while “Chakra” translates to wheel, indicating the circular shape the body takes in the full expression of the pose.

This asana is considered an advanced yoga backbend, requiring and promoting flexibility in the spine, strength in the arms and legs, and openness in the chest and shoulders.

The historical roots of Wheel Pose can be traced back to ancient yogic texts, which herald the pose for its myriad of benefits, including the enhancement of energy and vitality, which is why it’s often associated with the stimulation of the chakras, particularly the heart chakra.

In Western yoga practice, Wheel Pose is also referred to as Upward Bow Pose, reflecting the body’s bow shape. It’s a pose that is often approached gradually, beginning with Bridge Pose (Setu Bandhasana) and progressing through various levels of backbends. Due to its intensity and the strength and flexibility it demands, Wheel Pose is typically practised towards the end of a sequence, ensuring the body is thoroughly warmed up.

Wheel Pose is a testament to the body’s potential for openness and strength and is celebrated for its invigorating qualities that can promote a sense of joy and freedom. However, it’s important to practice this pose with proper alignment and breath control to avoid injury, and many yogis use modifications and props to build up to the full pose safely.

Teaching Directions For Wheel Pose (Urdhva Dhanurasana)

Begin lying on your back, bend your knees, and place your feet flat on the floor, hip-width apart.

Bring your hands beside your head, fingertips pointing towards your shoulders.

Press into your palms and lift your shoulders and hips off the ground, coming onto the crown of your head.

Pause, then press more firmly into your hands and feet to lift into full Wheel Pose.

Draw your chest towards the wall behind you, and straighten your arms and legs as much as possible.

Keep your neck neutral.

To come out, tuck your chin, lower onto your shoulders, and then gently roll down your spine to the floor.

Yoga Lesson Plan: Journey to Wheel Pose (Urdhva Dhanurasana)

Class Level: Intermediate to Advanced

Duration: 60 minutes

Aims:

To guide students through a progressive sequence that prepares the body for Wheel Pose.

To enhance spinal flexibility, shoulder mobility, and strength in the legs and arms.

To cultivate an understanding of the mechanics of back-bending postures.

Objectives:

Students will perform a series of asanas designed to open the front body and strengthen the back body.

Students will learn to engage the necessary muscle groups to safely enter, hold, and exit Wheel Pose.

Students will be able to identify personal modifications or use props to support their Wheel Pose practice.

Class Theme: “Strength Through Vulnerability”

The theme invites students to recognize the strength in opening up and being vulnerable, both physically in the pose and emotionally in their practice.
Class Structure:

Centering (5 minutes): Begin with a seated meditation focusing on deep, diaphragmatic yogic breathing to centre and calm the mind.

Warm-Up (10 minutes): Gentle spinal warm-ups with Cat-Cow stretches, progressing to more dynamic movement with Sun Salutations (Surya Namaskar A and B).

Standing Sequence (10 minutes):

Warriors I Pose and Warrior II Pose (Virabhadrasana I and II) to build leg strength.

Extended Triangle Pose (Utthita Trikonasana) for lateral flexibility.

Core Strengthening (5 minutes):

Plank Pose and Side Plank (Vasisthasana) to engage and strengthen the core muscles.

Backbending and Hip Opening Sequence (10 minutes):

Camel Pose (Ustrasana) as an initial backbend.

Bow Pose (Dhanurasana) for a deeper backbend and shoulder opener.

Bridge Pose (Setu Bandhasana) for foundational backbend practice.

Peak Pose – Wheel Pose (Chakrasana) (10 minutes):

Gradually guide the students into the pose, offering modifications (see 20 modifications below). Focus on proper alignment and engagement of thighs and arms.

Provide individualized attention and assists as needed (see 20 assists below).

Counterposes and Cool Down (10 minutes):

Supine Twist (Supta Matsyendrasana) to neutralize the spine.

Happy Baby Pose (Ananda Balasana) for gentle hip opening and relaxation.

Savasana (10 minutes):

Lead students into Savasana, allowing for complete relaxation and integration of the practice.

Closing (5 minutes):

Bring students back to a seated position.

Revisit the theme, allowing time for reflection on their experience with Wheel Pose.

Close with a collective Om Mantra and Namaste.

20 Modifications For Wheel Pose (Urdhva Dhanurasana)

Here are 20 modifications for Chakrasana or Wheel Pose, which cater to various skill levels and physical limitations:

Modification 1: Bridge Pose
Before attempting Wheel Pose, practice Bridge Pose as a gentle way to open the front body.

Modification 2: Elevated Feet
Place feet on a bolster or block to decrease the angle of the backend.

Modification 3: Supported Head
Place a cushion under the head for those who can’t extend fully into Wheel Pose.

Modification 4: Wall Support
Practice with hands on the wall to ease into the backbend.

Modification 5: Strap Around Arms
Use a strap to keep arms shoulder-width apart if elbows tend to splay out.

Modification 6: Block Between Thighs
Squeeze a block between the thighs to engage the legs and maintain alignment.

Modification 7: Block Under Sacrum
Rest the sacrum on a block in a supported Bridge Pose as an alternative to full Wheel Pose.

Modification 8: Assisted Wheel
Have someone support the back as you press up.

Modification 9: Forearm Wheel
Drop onto forearms instead of hands for a less intense backbend.

Modification 10: Chair Wheel
Use a chair for back support. Sit facing away and reach back to the seat’s backrest.

Modification 11: Half Wheel
Lift into the pose halfway, keeping the head and neck on the floor.

Modification 12: Angled Wall Wheel
Place feet on a wall while pressing up to reduce the load on arms.

Modification 13: Lunge Prep
Practice a deep lunge to open the hip flexors as preparation.

Modification 14: Camel Prep
Use Camel Pose as a preparatory backbend that still opens up the chest and shoulders.

Modification 15: Yoga Wheel
Use a yoga wheel to support the back and practice the curve of the spine.

Modification 16: Traction with a Partner
Have a partner gently pull the arms to encourage length in the spine.

Modification 17: Knee Pads
Wear knee pads or use a folded blanket under your knees for comfort.

Modification 18: Single-Leg Lift
In Bridge Pose, lift one leg at a time (Bridge Leg Up) as a build-up to a full Wheel.

Modification 19: Raised Hands
Place hands on yoga blocks beside the ears to reduce the bend required in the wrists and shoulders.

Modification 20: Chair Bridge
Use a chair for Bridge Pose (Chair Bridge). Take a strap and place it around the centre of the thighs (firm but not too tight). Come to the floor and place your feet on the front of the chair. Press down to raise hips and place block vertically under buttocks. Arms to side with palms facing up. Straighten legs (supported by chair). Chin in towards the chest. To come out of the pose, bend your legs, press your feet into the chair, remove the block, and lower your hips to the floor.

If you’re not satisfied with only having 20 modifications, I thought you might like these 20 assists.

20 Teachers Assists For Wheel Pose (Urdhva Dhanurasana)

Here are 20 teacher assists for Wheel Pose to help students achieve proper alignment, deepen the pose, and ensure safety:

Assist 1: Stabilizing Feet
Place your feet gently on the student’s feet to prevent them from splaying outwards.

Assist 2: Supporting the Lift
Place hands on the student’s lower back to guide and support as they lift into the pose.

Assist 3: Elbow Alignment
Gently guide the student’s elbows to move closer together to maintain shoulder alignment.

Assist 4: Hand Placement Correction
Adjust the student’s hands so they are shoulder-width apart, fingers pointing towards the shoulders.

Assist 5: Deepening the Backbend
Stand over the student and offer your ankles for them to reach and pull on, deepening the backbend.

Assist 6: Enhancing Shoulder Opening
Apply gentle pressure on the upper arms to encourage the shoulders to open more.

Assist 7: Thigh Engagement
Tap or press the thighs to remind the student to engage them and prevent the knees from splaying.

Assist 8: Guiding Hip Extension
Encourage the student’s hips to lift higher with a gentle upward push.

Assist 9: Adjusting Feet Alignment
Help position the student’s feet parallel to each other.

Assist 10: Chest Expansion
Place hands on the student’s upper back to encourage them to expand the chest.

Assist 11: Spinal Lengthening
Lightly traction the spine by holding the student’s hips and walking backwards.

Assist 12: Encouraging Arm Straightening
Assist in straightening the student’s arms by lifting at the elbows or triceps.

Assist 13: Wrist Support
Hold the student’s wrists to reduce the pressure and encourage proper hand placement.

Assist 14: Breath Cues
Remind the student to breathe deeply to facilitate relaxation and opening in the pose.

Assist 15: Hip Flexor Opening
Gently press down on the front of the hips to stretch the hip flexors.

Assist 16: Exit Assistance
Help guide the student safely out of the pose by supporting their back and shoulders.

Assist 17: Leg Alignment
Ensure that the student’s knees stay hip-width apart by providing a visual or physical cue.

Assist 18: Counterpressure on Feet
Push against the student’s soles in an upward direction to help them find more lift in the hips.

Assist 19: Pelvic Tilt
Encourage a slight anterior tilt of the pelvis to maintain the natural curve of the lumbar spine.

Assist 20: Assisted Grip Change
If the student is advanced, guide them to shift their hand grip to the ankles or heels for a deeper backbend.