Wheel Pose (Upward Bow) anatomy
Wheel Pose (Upward Bow) · Urdhva Dhanurasana · Tư thế bánh xe
Wheel Pose (Upward Bow) mainly works triceps brachii, deltoid, serratus anterior, erector spinae; it stretches latissimus dorsi, pectoralis major, wrist flexors, rectus femoris; adductors stabilize.
Opening the 3D model…
From lying on your back, place your hands beside your ears with fingers pointing toward your shoulders and your feet parallel, hip-width, close to your buttocks; press up until only hands and feet touch the floor, arms straight, the whole front body arched, head hanging between the arms. The triceps, shoulders, gluteus maximus and back muscles work hard while the fronts of the hips, abdomen, chest and latissimus dorsi lengthen. If you pause on the crown of the head on the way up, keep the weight off it.
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
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Straightens the elbows to push the body up
- Deltoid · Working (contracting): Holds the arms overhead
- 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): Presses through the feet, moving the chest toward the hands
- 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
Practice cues
- Keep your feet parallel and hip-width; knees track straight ahead
- Keep your elbows shoulder-width and push the floor to straighten your arms
- Spread the arch through the whole spine; don't crunch the lower back
Benefits
- Strengthens the arms, shoulders, glutes and back
- Deeply stretches the fronts of the hips, abdomen, chest and lats
- Improves spinal extension and overhead shoulder mobility
Cautions / contraindications
- Avoid with wrist, shoulder, low back or neck injuries
- Avoid during pregnancy, as this is a deep backbend
- Avoid with uncontrolled high blood pressure or after recent abdominal surgery
Easier variations
- Practice Bridge Pose instead, 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 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Wild Thing Camatkarasana
- One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
- Kneeling Pigeon Pose Kapotasana
- Full Dancer Pose Natarajasana
- Low Lunge Anjaneyasana
- Superman Pose Viparita Salabhasana
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)