Strength Training · Calisthenics · Yoga
Wheel Pose
Wheel Pose is a full backbend supported by your hands and feet. It challenges arm and leg strength while developing mobility through your shoulders, chest, and spine.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet hip-width apart near your hips.
- Place your palms beside your ears with your fingers pointing toward your shoulders.
- Press through your palms and feet to lift your torso, with your head clear of the mat.
- Hold the arch with your arms extended as far as your shoulders comfortably allow.
- Tuck your chin slightly toward your chest.
- Bend your elbows to lower your shoulders onto the mat.
- Lower your hips to the mat.
Form cues
- Keep your knees pointing forward.
- Spread pressure across your whole palms.
- Breathe steadily throughout the hold.
Common mistakes
- Forcing height from your lower backUse a smaller arch while gently directing your chest toward the wall behind your hands.
- Elbows spreading wideKeep your elbows roughly shoulder-width apart as you press upward.
- Rising onto your toesKeep your heels grounded rather than chasing a higher arch.
Safety
If your arms give way, you can fall onto your head or neck. Forcing the backbend beyond your available mobility can strain your wrists, shoulders, or lower back.
- Use a firm, nonslip surface with enough clear space to lower yourself.
- Warm up your wrists and shoulders and practice gentle backbends before attempting the full pose.
- Do not rest your weight on the crown of your head during entry or exit.
- End the hold before your arms become shaky or your lowering control deteriorates.
Choose a gentler backbend and seek advice from a physiotherapist or doctor first if you have wrist, shoulder, neck, or back pain or a recent injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Chair (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- No rest timer
Start at the shorter end of the range while learning the pose.