Yoga Wheel Pose

A certain amount of strength is required to go into the Wheel Pose, specifically at the arms, shoulders, chest, lower back, legs, feet. Bringing the weight of the body at the feet and hands equally comes with practice. The Wheel Pose shouldn’t hurt or feel like you’re over extending too much. For the more flexible, a one legged Wheel pose is an excellent variation. It is a deep backbend with one leg raised, that stretches and energizes the whole body.


Sanskrit: Urdhva Dhanurasana
Type: Inversion
Level: Intermediate

  • Lie faceup with knees bent, feet flat on the floor, like you’re prepping for Bridge Pose.
  • Position your feet parallel to one another, hip-distance apart, with heels under the knees.
  • On an inhale, bring your hands to the floor, framing your ears. Your fingers should be facing your heels.
  • On an exhale, press down into your hands and feet. Lift your hips and chest off the floor. Straighten your arms and lift up through your shoulders.
  • To come out of the pose, bend your arms and slowly lower your upper back down to the floor.

Calories Burned in 15 minutes

  • Weight 100lb:112
  • Weight 120lb:134
  • Weight 125lb:140
  • Weight 150lb:168
  • Weight 175lb:196
  • Weight 200lb:224
  • Weight 250lb:280
  • Weight 300lb:336

  • Calories Burned in 40 minutes

  • Weight 100lb:298
  • Weight 120lb:358
  • Weight 125lb:373
  • Weight 150lb:448
  • Weight 175lb:522
  • Weight 200lb:597
  • Weight 250lb:746
  • Weight 300lb:895

  • Calories Burned in 45 minutes

  • Weight 100lb:336
  • Weight 120lb:403
  • Weight 125lb:420
  • Weight 150lb:504
  • Weight 175lb:588
  • Weight 200lb:672
  • Weight 250lb:839
  • Weight 300lb:1007

  • Calories Burned in 1 hour 15 mins

  • Weight 100lb:560
  • Weight 120lb:672
  • Weight 125lb:700
  • Weight 150lb:839
  • Weight 175lb:979
  • Weight 200lb:1119
  • Weight 250lb:1399
  • Weight 300lb:1679

  • Calories Burned in 1 hour 30 mins

  • Weight 100lb:672
  • Weight 120lb:806
  • Weight 125lb:839
  • Weight 150lb:1007
  • Weight 175lb:1175
  • Weight 200lb:1343
  • Weight 250lb:1679
  • Weight 300lb:2015

  • Calories Burned in 2 hours

  • Weight 100lb:895
  • Weight 120lb:1074
  • Weight 125lb:1119
  • Weight 150lb:1343
  • Weight 175lb:1567
  • Weight 200lb:1791
  • Weight 250lb:2238
  • Weight 300lb:2686

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