Wheel Pose
- Pro
- Advanced
- Yoga
Wheel pose lifts your body into a full backbend, pressing up through your hands by your ears and your feet near your hips until your arms straighten. The arch loads the lower back, glutes and front delts as they open the front line of your body. Advanced practitioners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Lower back, Glutes, Front delts
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your back, feet near your hips, hands by your ears.
- Press into your hands and feet to lift your hips.
- Straighten your arms and let your chest open.
- Hold the arch, breathing steadily, then lower with control.
Form cues
- Press your weight into your palms, not your head.
- Keep your feet parallel and hip-width apart.
- Push your hips up and slightly forward.
Common mistakes
- Weight sinks into the top of your head. Shift your weight into your hands instead.
- Elbows splay out wide to the sides. Keep your elbows pointing straight back.
- Feet turn outward and knees fall apart. Keep your feet and knees pointing forward.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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