How to do Wheel Pose
On the floorHoldAdvanced
Wheel Pose is a on the floor stretch for your abdomen, chest and hips.
Step by step
- 1Lie on your back with your knees bent and your feet flat.
- 2Bring your hands up by your ears, fingers pointing toward your shoulders.
- 3Take a breath, and press up into your backbend.
What you should feel
Press evenly through hands and feet.
Form tips
- Push through the hands to lift the chest. Knees parallel, feet stay hip-width. Feel the spine and hip flexors open.
- Let your head hang softly.
- Feel your whole front body open.
Make it easier
Stay in a bridge instead, with your hands by your sides.
Coming out of it
Tuck your chin… and slowly lower down… onto your back.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Wheel Pose with a coach
In BendEase, a voice coach talks you into Wheel Pose, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your abdomen and chest.
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