Yoga Journal has begun a curated series of articles from its archives, beginning with issues dating back to 1975. A feature originally published in the November-December 1990 issue of the magazine examines the Wheel Pose, also known as Urdhva Dhanurasana, as a practice that extends beyond physical flexibility and into the realm of emotional and psychological openness.
The article details how achieving the full expression of Wheel Pose—a deep backbend requiring significant strength and flexibility—necessitates confronting deeply held fears and tensions within the nervous system. Geeta Iyengar, daughter of B.K.S. Iyengar, identifies the area around the solar plexus as the “center of the fear complex,” noting the physical manifestation of anxiety as a knotting in the stomach and intestines. The practice, according to the article, isn’t simply about opening the spine, but about locating and healing inner wounds that restrict openness.
The article emphasizes that the physical opening required for Wheel Pose mirrors an ongoing process of emotional and psychological liberation. As practitioners open to pain, denial, and repression, they encounter tension deeply rooted in the nervous system. This process, the article suggests, requires surrendering to the pose rather than striving for a perfect form, focusing instead on safe alignment and a positive physical sensation.
Wheel Pose is categorized as an intermediate asana, not recommended for beginners. The article outlines preparatory poses to build the necessary strength and flexibility, including Downward-Facing Dog (Adho Mukha Svanasana) to develop shoulder and upper body openness, standing poses and groin openers to increase hip flexibility, and Mountain Pose (Tadasana) and beginning backbends like Upward-Facing Dog (Urdhva Mukha Svanasana) to lengthen the spine.
Detailed instructions are provided for entering the pose, beginning from a supine position with bent knees and feet hip-distance apart. The article stresses the importance of activating the pelvis and legs, extending the buttocks and coccyx toward the heels, and lifting the pelvis off the floor even as stabilizing the hands and elbows. It cautions “musclebound students” to widen the distance between their hands and feet to reduce intensity.
The article addresses common restrictions and offers modifications. For those with limited shoulder mobility, elevating the hands on blocks is suggested. For tightness in the groins and pelvis, elevating the feet on a chair can reduce strain on the lumbar region. A block placed between the thighs is recommended to prevent the legs from splaying, which can compress the sacral region and disrupt breathing.
The article highlights the importance of maintaining a rounded dome shape in the completed pose, achieved by activating the posterior muscles in the mid-spine and drawing them down toward the coccyx and heels, while simultaneously releasing the psoas and lengthening it into the arms. It notes that the arms and legs should gradually move toward vertical, with maximal extension in the armpits and groins.
The article identifies two key areas where practitioners often struggle: the sacrolumbar spine and the cervical-thoracic junction. In the sacrolumbar region, the article explains that the posterior sacrum and coccyx must maintain a downward movement, while the anterior portion must release upward. In the cervical-thoracic junction, the cervical spine tends to overarch while the thoracic spine remains tight. Correcting these imbalances requires engaging the shoulder girdle and arms, and extending the arms into the ground.
The concept of “building the dome” is introduced, referring to the opening of the center spine—an area difficult to access directly. The article explains that this requires simultaneous actions, including the continued downward action of the posterior erector muscles, the upward release of the psoas, and the coordinated movement of the diaphragm and pelvic floor. Releasing tension in this area, the article suggests, can release deeply held fear and tension.
The article acknowledges that the fear released during Wheel Pose can stem from both obvious and unconscious sources. It suggests that supported abdominal opening positions, such as Reclining Bound Angle Pose (Supta Baddha Konasana) and Reclining Hero Pose (Supta Virasana), can provide support and allow deeper fears to surface more slowly. The practice, it concludes, offers a pathway to transform psychological blockages into constructive growth, a process particularly essential for Western spiritual practitioners.
