How to analyse your Wheel pose (Urdhva Dhanurasana) and break it down into manageable elements.
Wheel is one of those poses that you may have sprung lightly into as a child. (You might have called it Crab back then.) Only to find that when you try it years later in a yoga class, nothing happens at all when you try to push the upper body up through your hands - you just feel glued to the ground. Or your arms wobble, your knees splay and your back aches. The pattern of daily actions in a contemporary Western lifestyle involves more forward folding movements than leaning back ones. Because we spend large amounts of time in forward flexion, our hip flexors and chest muscles can grow quite tight, locked short.
When you think of the shape of Wheel pose it is pretty much the exact opposite to how most of us spend our waking days, so it’s no wonder many people find it a physical challenge.
It’s also emotionally charged. Backbends are generally hard work on the body but also put us in a vulnerable position, literally. The flip side of this is that when you get into your Wheel pose (or the right backbend for you) it can feel liberating, releasing and, maybe even 'heart-opening'. The hard work we put in and feeling that extra strength in our muscles makes us feel more confident and mentally stronger.
Arranging a one to one with your favourite yoga teacher can be really worth the investment, to gain confidence in finding your Wheel Pose. Still - you can also do some detective work yourself and analyse your own version of Wheel (whatever stage you are at with it).
By breaking the pose down into components you may find that while you’re flexible enough in your shoulders, the fronts of your hips feel restricted. Even if you already get up into full Wheel this is a way to see if you are letting some of your more flexible areas compensate for other ‘stiffer’ parts of your body.
By doing this analysis you can then work on each part individually with different poses, so you can take a break from Wheel itself if you need to.
Please make sure you’re fully warmed up before trying out any individual poses. Work with patience and stability and stay focused on the practice rather than the final shape of any particular pose.
We can get so fixated on getting somewhere, becoming something, that we bypass ourselves and unconsciously put our health at risk.
So, keeping that in mind, let's look into what’s involved in Wheel Pose and ask “What needs to be open? What needs to be strong?”
Wrists and upper body strength
There are two challenges for the wrists in Wheel Pose: the load placed on them and the angle they need to be in.
If strength is a barrier for you with Wheel Pose in it'll help to build strength in your wrists and upper body with regular practice of poses like Downward Facing Dog and Plank.
Another strengthening pose to help with Wheel is Upward Facing Plank, holding this for 5 deep breaths. This pose will also help to open the chest. You can keep the knees bent and turn it into a Reverse Tabletop pose to begin with, this will help you work on the foot and knee positioning for Wheel.
If you feel like you have too much weight on your wrists check that you are pushing firmly into the floor with your hands to create a rebound effect.
The second challenge is the angle of the wrists. In Wheel, the forearm is going to make a right-angle with the back of the hand. Make that same angle while standing in front of a wall; bringing your forearms parallel with the floor and pressing your hands on the wall. If this already feels very uncomfortable on your wrists then it could be you have some restriction there. If this is the case but you still want to practice Wheel, you could try using two blocks set up at an angle against a wall.
Shoulders and back
Test your shoulder and upper back mobility with Puppy Dog Pose. Start on all fours (hands under your shoulders and knees under your hips) and extend your arms out in front of you, making a straight line from your hips to your fingers. You can either stay here or gently bring the chest and chin further down toward the floor as you exhale. If this stage of the pose feels uncomfortable in the neck, try, bringing your forehead down instead of the chin so the back of the neck remains long. Or you can do this same pose at the wall: stand an arm’s length away from the wall and then walk your hands up the wall as you bring your chest closer to it.
Use Cobra Pose to help work out whether you're getting an even bend in your back. Start off with Baby Cobra and take your time to notice sensations in your upper back. Sometimes we think higher equals better, so we push straight up into Cobra, letting all the backbend happen in the lumbar spine and the neck. That's not what we want... to draw the backbend evenly through the whole of the length of the spine, slowly come up higher, keep pausing, breathing and checking on the sensations throughout the whole of the back, making any adjustments you need.
Your back needs to be strong as well as flexible to help you stay active in Wheel pose, rather than resting all your weight on your wrists. To strengthen the back include Locust Pose variations in your practice
Hips & thighs
If you're quite flexible in your back you may not always notice tightness in the front of the hips and thighs (your hip flexor muscles) because you can still get into the basic shape of Wheel pose.
Still, too much restriction in the hip flexors will keep your pelvis tipping forward and will probably mean you're hinging in the lower back more, instead of getting a nice even arc in your whole back.
See how the front of your hips and thighs feel in a High Lunge pose but keep the back knee slightly bent so that your pelvis is in a more neutral position as if you were standing in Mountain Pose. This is the same line or action you are looking for in Wheel.
If you feel a lot of restriction there, work on that bent-knee High Lunge.
Saddle Pose (Reclining Hero Pose / Supta Virasana) will help too. Try a one-legged variation of Saddle with one foot is flat on the floor with the knee pointing up while the other leg is folded in the pose. This helps to focus the pose on your hip instead of your lower back and it also makes it easier to use plenty of blocks or cushions under your hips if you need them.
Wheel pose can be emotionally confronting. Apprehension, frustration, excitement are all feelings that can come up. Try some mental rehearsal before you practice Wheel pose.
Take some time to visualise yourself coming into the pose, staying for five comfortable breaths, and coming out of the pose with control. Notice what thoughts or feelings comes up as you picture yourself doing the pose. I hope that this helps give you a better understanding of how to assess your own Wheel Pose, so you can improve and develop your home practice happily and safely.