Advanced Wheel Pose, also called Urdhva Dhanurasana, is a strong backbend that uses many parts of your body at once.
It needs open shoulders, a flexible back, and strong arms and legs to lift safely.
If done with poor form or too soon, it can cause pain or strain.
This pose is not just about bending backward but also about control and body awareness.
We’ll help you prepare and practice it safely and smartly.
1. Full-Body Warm-Up Focusing On Shoulders, Spine, Wrists, And Hips
A full-body warm-up gets your muscles ready for the hard work ahead.
Focus on your shoulders by doing gentle shoulder rolls and arm circles.
Loosen the spine with cat-cow stretches and small backbends like bridge pose.
Stretch the wrists with simple palm presses and wrist circles.
Open the hips with lunges or seated hip stretches to allow more freedom in your lower body.
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2. Assessing Flexibility, Strength, And Injury Readiness
Before you try this pose, it’s important to know if your body is ready.
Try simple bridges or upward-facing dog to see how your spine and shoulders feel.
If your back, wrists, or shoulders hurt during basic poses, wait before going further.
You should also be able to hold a plank for at least 30 seconds without shaking.
If you have any injuries or pain, work with a teacher or doctor first.
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3. Building Core, Glute, Shoulder, And Back Strength
You need strong muscles to support your body in this pose.
Practice forearm planks and side planks to build your core.
Use glute bridges to work your back and legs together.
Dolphin pose and wall push-ups help your shoulders and upper back get stronger.
These exercises will give your body the support it needs to lift and stay steady.
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4. Gradual Spinal Flexibility With Preparatory Poses
Spinal flexibility takes time and needs regular practice.
Start with cobra pose, lifting only a little to feel the stretch.
Move on to Sphinx and then Camel pose to slowly open your back.
Don’t force your body to go deep too soon.
Doing these poses each week helps your spine bend more without feeling tight or sore.
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5. Proper Alignment Of Feet, Knees, And Hands
The correct placement of your hands and feet helps keep your body safe.
Your feet should be hip-width apart and flat on the ground, not turning out.
Keep your knees in line with your feet to avoid stress on your joints.
Place your hands by your ears with your fingers pointing toward your shoulders.
Make sure your elbows are straight up and not flaring out.
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6. Using Yoga Blocks And Straps For Support
Yoga blocks can help if your arms feel too short or your back is tight.
Place the blocks under your hands to lift higher with less strain.
Use a strap around your thighs to keep your knees from splaying wide.
These tools help you hold the shape of the pose without forcing your body.
They also give you a chance to build strength and form with less risk.
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7. Mindful Muscle Engagement For Stability
Tighten the right muscles to help hold the pose safely.
Use your core to keep your belly from sinking and protect your lower back.
Press your feet and hands firmly into the floor to stay strong and balanced.
Engage your glutes, but avoid clenching them too hard.
Staying steady comes from using the right amount of strength in the right places.
8. Deep, Even Breathing Throughout The Pose
Breathing keeps your body calm and your muscles from getting too tight.
Take slow, even breaths through your nose while in the pose.
Don’t hold your breath, even if the pose feels hard.
Try to match your breath with small movements or shifts in balance.
Deep breathing also helps you stay in the pose longer without getting tired fast.
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9. Controlled And Safe Exit From The Pose
Coming out of the pose the right way protects your neck and back.
First, tuck your chin to your chest slightly and bend your elbows.
Lower your upper back and hips slowly to the floor.
Use your arms to control the movement and avoid collapsing.
After you lie down, stay still for a moment to feel your body relax.
10. Cooling Down With Gentle Counterposes
After backbending, your body needs time to settle.
Child’s pose or seated forward folds help release your back.
Hugging your knees to your chest can relax your spine and hips.
These movements bring your body back to balance.
Don’t skip this part, even if you feel fine after the pose.
💡 Conclusion
Doing the Advanced Wheel Pose well takes time, patience, and care.
Each step in this guide builds the strength and control you need.
Working slowly helps prevent injury and build lasting progress.
Always listen to your body and rest when something feels wrong.
With steady practice, your pose will improve safely and feel more natural.
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Join us at 103 Cordova Activity Space for yoga classes made for all ages and skill levels.
We’re located at 103 Cordova Tower, Marquinton Residences, Cirma Street, Sto. Niño, Marikina City.
Our classes help you stay active, feel calm, and grow stronger in a friendly space.
You can sign up or get in touch by sending us a message on Facebook or filling out the contact form on our website.
You can also call us at 0917-622-5780 for more details.