Class library · Intermediate
Wheel Pose Progression: A Yoga Flow Toward Ūrdhva Dhanurāsana
Wheel Pose Flow is a krama vinyāsa, a peak-pose flow, carefully designed to guide you toward Wheel Pose. It includes a detailed warm-up, preparatory poses and a sequence that naturally leads into Ūrdhva Dhanurāsana, the upward-facing bow. Along the way you'll explore Little Thunderbolt Pose, Kapyāsana and Camel Pose, which build the strength needed for more advanced backbends.
- Level
- Intermediate
- Length
- 66 min
- Props
- Block, strap, wall
Breathwork comes first
The class begins with breathwork, which is essential for backbending. It builds muscular control in the intercostal muscles between the ribs and activates the deep core muscles that support the spine in backbends.
Props
A block and a strap. Practicing next to a wall can also help.
Precautions
If you have a disc herniation or any spinal injury, this flow is not recommended. If you are naturally very flexible, focus on building strength and control.
Only go as far as your breath allows. The flow is designed to be explored slowly, while still offering options to progress toward more advanced expressions.
How to practice
Practice this flow twice a week for the best results. If backbends are on your wish list, you may also benefit from the dedicated backbend conditioning in the Naṭarājāsana class of the advanced course.