Half Wheel Pose (Crown on the Floor) anatomy

Half Wheel Pose (Crown on the Floor) · Ardha Urdhva Dhanurasana · Tư thế nửa bánh xe

Half Wheel Pose (Crown on the Floor) mainly works triceps brachii, deltoid, serratus anterior, erector spinae; it stretches latissimus dorsi, pectoralis major, wrist flexors, rectus femoris; adductors, sternocleidomastoid, splenius capitis stabilize.

Opening the 3D model…

Lie on your back with the knees bent, feet parallel, hip-width apart and close to the buttocks. Place the hands beside the ears with the fingers pointing toward the shoulders and the elbows pointing up, no wider than the shoulders. Press into the feet and hands to lift the hips high, then set the crown of the head lightly on the floor between the hands. It is the pause on the way up to Wheel Pose: most of the weight stays in the hands and feet, the head only touches the floor and the neck carries no load. The glutes, hamstrings, back muscles and triceps work while the fronts of the hips, abdomen, chest and shoulders stretch. Keep the elbows parallel and the knees from splaying out. Hold for only a few breaths, then come down: tuck the chin and lower the upper back, then the lower back, to the floor. Avoid it with neck pain or a neck injury; if the arms aren't strong enough yet, practice Bridge Pose instead. In the 3D model the elbows open a little wider than a right angle so the crown rests between the hands.

Muscles in this pose

Working (contracting): Triceps brachii, Deltoid, Serratus anterior, Erector spinae, Gluteus maximus, Hamstrings, Quadriceps

Stretching: Latissimus dorsi, Pectoralis major, Wrist flexors, Rectus femoris, Iliopsoas, Rectus abdominis

Stabilizing: Adductors, Sternocleidomastoid, Splenius capitis

Why these muscles work or stretch

• Triceps brachii · Working (contracting): Push the floor away to lift the shoulders with the elbows still bent
• Deltoid · Working (contracting): Holds the arms overhead under part of the body weight
• Serratus anterior · Working (contracting): Rotates the shoulder blades upward so the arms can reach overhead
• Erector spinae · Working (contracting): Arches the spine back
• Gluteus maximus · Working (contracting): Extends the hips to lift the pelvis high
• Quadriceps · Working (contracting): Press the feet into the floor
• Latissimus dorsi · Stretching: Stretched by the overhead arm position
• Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Rectus femoris · Stretching: Unlike the rest of the quadriceps, lengthened by hip extension combined with knee flexion
• Adductors · Stabilizing: Keeps the knees parallel so they don't splay
• Sternocleidomastoid · Stabilizing: Works with the back-of-neck muscles to keep the neck steady as the crown touches the floor

Practice cues

• Keep the weight in the hands and feet; the crown only touches the floor lightly
• Elbows parallel and shoulder-width; don't let them splay
• Feet parallel, knees tracking straight ahead

Benefits

• Strengthens the arms, shoulders, glutes and back in preparation for Wheel Pose
• Stretches the fronts of the hips, abdomen, chest and shoulders
• Improves spinal extension and overhead shoulder mobility

Cautions / contraindications

• Avoid with neck pain or a neck injury; never load the head
• Avoid with a wrist, shoulder or low back injury
• Avoid during pregnancy, or with uncontrolled high blood pressure or glaucoma

Easier variations

• Practice Bridge Pose, arms alongside the body
• Place the hands on two blocks set against a wall

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Wild Thing Camatkarasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
• Two-Legged Inverted Staff Pose Dvi Pada Viparita Dandasana
• Kneeling Pigeon Pose Kapotasana
• Full Dancer Pose Natarajasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)