Pose of the Week – Wheel Pose

The Black Swan Yoga Pose of the Week is Wheel Pose!

It was chosen by our teacher of the week, Erin Furry. It is a very intense backbend with so many amazing variations to try.

Here’s why Erin loves Wheel Pose:
“Urdhva Dhanurasana actively uses the entire body and I love how energizing it is for me both physically and mentally. I love how this pose creates space! Wheel opens the chest and lungs allowing increased amounts of oxygen in the rib cage to improve respiration. It also requires a bit of vulnerability by fully opening the heart space. In this pose, I open my heart to shine light to our beautiful city of Austin, to all practitioners of yoga and to the world at large! <3”

How to Do Wheel Pose

  1. Begin by laying down on your back.
  2. Bend your knees and bring your heels towards your glutes and the soles of your feet onto the floor.
  3. Place your hands by your shoulders and ears with your fingers pointing towards your toes.
  4. Engage your core, and press your hands and feet into the floor.
  5. Inhale and lift your hips up towards the sky.
  6. Begin to lengthen through your arms and legs.
  7. Keep your abdominals engaged to protect your back.

Benefits of Wheel Pose

  1. Helps stretch and strengthen your spine
  2. Strengthens wrists, arms, and legs
  3. Opens chest and strengthens lungs
  4. Aids in hip flexibility