About this Practice
Wheel Pose (Upward Bow) — the most complete backbend, opening the front of the body from ankles to throat. Stimulates the nervous system, reverses spinal compression, and is classically associated with rejuvenation and vitality.
How to Practise
- 1
Lie on back, knees bent. Bring hands beside ears, palms down, fingers pointing toward feet.
- 2
Press hands and feet into floor.
- 3
Inhale and lift hips fully, then press into the hands to raise the body into a backbend.
- 4
Straighten the arms as much as possible.
- 5
Hold 3–10 breaths. Lower on exhale with control.
Benefits
- ✓Deepest backbend — opens entire front body
- ✓Stimulates the nervous system
- ✓Strengthens arms, legs, and back
- ✓Associated with anti-ageing and vitality
- ✓Supports spinal growth
Health Goals Addressed
⚠️ Cautions & Contraindications
High or low blood pressure. Wrist, shoulder, or back injury. Pregnancy. Not for beginners — build through Bridge first.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.