Wheel (hold)

Urdhva Dhanurasana

Yogahardtimedno equipment

Full backbend from supine: palms flat beside the ears and feet flat hip-width, arms straighten and hips lift so the body forms a high arch with only hands and feet on the floor, head hanging between the arms.

How to do it

1. Lie on the back, bend the knees and place the feet flat and parallel, hip-width, close to the buttocks.
2. Bend the elbows and place the palms flat beside the ears, shoulder-width, fingers pointing toward the shoulders/feet, elbows pointing up.
3. Press into feet and hands to lift the hips, then briefly onto the crown of the head, then straighten the arms fully.
4. Body forms a continuous arch: arms straight, knees bent, feet flat, head hanging between the arms; gaze toward the floor between the hands.

Muscles worked

deltoidi, femorali, addominali, pettorali, lombari, tricipiti, glutei

Workouts that use it

• Ashtanga primary series