Urdhva Dhanurasana (Wheel Pose / Chakrasana) — Introduction to Advanced Backbends

Urdhva Dhanurasana

Also known as Wheel Pose or

Chakrasana

is one of the most famous, dynamic, and energizing advanced backbends in yoga. In this posture, the back forms the elegant curve of an archer’s bow, creating a powerful stretch and uplift for both body and mind.
Every backbend naturally supports deeper breathing and can assist with certain gynaecological concerns. The Upward-Facing Bow Pose improves spinal flexibility and strengthens the arms, legs, hips, and back muscles. It is especially beneficial for people with hypo lordosis and kyphosis (rounded or hunched back).
However, practitioners with serious back conditions, wrist or shoulder injuries, high or low blood pressure, during pregnancy, or in the menstrual cycle should explore a modified version of

Urdhva Dhanurasana

to ensure safety.

If Urdhva Dhanurasana

inspires you to explore yoga more deeply, we invite you to join us at Dharna Yogshala in Dharamsala, where we offer 200-hour Yoga Teacher Training Courses and 100-hour Yoga Teacher Training Courses (TTC) in Dharamsala, Bhagsunag, and other locations across India.
In our trainings, we break down each asana in detail, offering modifications based on individual alignment and body structure. You will receive close guidance, with personalized suggestions for asanas, meditation practices, pranayama techniques, and mudras. Our yogic anatomy sessions explain how postures affect different tissues, joints, and body systems, ensuring safe and effective practice.
Whether you want to experience yoga in Dharamsala, explore yoga in India, or enrol in a 200-hour or 100-hour TTC in Dharamsala, Bhagsunag, or India, we welcome you to learn with us and deepen your practice.