Wheel Pose

Students often try to increase the backbend's depth by bending the elbows or letting them splay wide, which trades stability and shoulder safety for a deeper-looking curve. Straightening the arms fully first, then working the curve through the upper back and chest, produces a far more sustainable and structurally sound pose.

To press into a complete backbend supported by straight arms and legs, distributing the curve through the whole spine rather than concentrating it in any one section.

1. 1Lie on the back, knees bent, feet flat, heels close to the sitting bones.
2. 2Bring the hands beside the ears, fingers pointing toward the shoulders, elbows pointing up.
3. 3Press into the hands and feet, lifting the hips and chest, straightening the arms fully.
4. 4Let the crown of the head rest briefly on the floor if needed, then continue lifting until the head clears the floor.
5. 5Straighten the arms and legs as much as possible, distributing the curve through the whole spine.
6. 6Hold briefly, breathing steadily, then lower back down with control.

Instead of searching for the “correct” position, notice:

• •Arms fully straight, elbows pointing forward, not splaying out to the sides.
• •Feet parallel, knees tracking over the ankles.
• •Weight distributed between the hands and feet evenly.
• •Curve distributed through the whole spine, not concentrated sharply in the low back alone.

A full, sustained breath supports the significant effort this pose asks for. Holding the breath tends to correlate with gripping through the shoulders and neck rather than genuine extension.

The elbows are the first thing to look at. Splayed, bent, or unstable elbows are the clearest sign this pose has outpaced the student's current shoulder strength and stability, and it's worth cueing straight arms before anything else.

Reflect after practising:

• •Straight arms matter more than how deep the curve looks. Build from that foundation.
• •This pose asks a lot of your body at once. A shorter hold with good structural alignment is more valuable than a longer one with compromised form.

Rather than mistakes, you may notice:

• •Build the individual components, Bridge Pose for the hip and shoulder pattern, Camel Pose for spinal extension, Downward Dog for shoulder strength, before attempting the full combined pose.

• •Hands on blocks to reduce the height needed to press up.
• •Bridge Pose as a complete substitute for anyone not yet ready for the full lift.

• ✓Lower back down slowly and with control, tucking the knees to the chest afterward to release the low back.