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How to Do the Wheel Pose

Something called the Wheel Pose may sound too circular for your straight body to recreate, but with a little practice you'll become a much more "well-rounded" individual.


  • Step 1: Lie on back & bend knees Lie on your back with your knees bent. Your feet should be on the mat, slightly apart, with your heels near your butt.
  • TIP: If you've never attempted this pose before, practice grasping the outside of your ankles and arching your hips and back off the ground, leaving your shoulders and head on the mat. Move on to the next steps after this becomes easy.
  • Step 2: Place hands Bend your elbows so they point straight up, and place your hands on the floor by your ears, palms down, with your fingers pointing toward your feet.
  • Step 3: Lift hips & back Press your hands and feet into the ground and lift your hips and back up off the ground.
  • Step 4: Bring arms parallel When your spine is arched up but your head is still on the ground, bring your upper arms parallel to each other so your elbows are shoulder-width apart.
  • Step 5: Push body up Push your body up further, lifting your head off the floor and extending your arms until your elbows are straight.
  • TIP: If you can't straighten your arms or lift up fully, don't push it, or you'll risk injuring your lower back.
  • Step 6: Hold pose Hold the pose for several relaxed breaths.
  • Step 7: Release pose To release the pose, lower yourself to the mat slowly and with control.
  • Step 8: Hug knees & rock Hug your knees gently to your chest and rock side to side to help release the tension in the lower back. We knew you'd come around.
  • FACT: The oldest wooden wheel known to man was discovered in 2003 in a Slovenian marsh—Austrian scientists say it's around 5,000 years old.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket

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