A 30-minute Iyengar Yoga practice focused on Urdhva Dhanurasana (Wheel Pose). Through three different presentations and the thoughtful use of props, this sequence explores how to build strength, reduce stiffness, and develop greater confidence in backbending.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Urdhva Dhanurasana is one of the most recognized backbends in yoga, yet there is no single way to approach it. Different presentations can reveal different actions, challenges, and opportunities within the pose.

In this class, we explore three approaches to Urdhva Dhanurasana and investigate how props can support the learning process. Rather than using props to make the pose easier, they help illuminate specific actions and create pathways toward greater understanding.

The emphasis is on developing strength, mobility, and confidence through exploration. By working progressively, students can experience the pose in a way that is both accessible and challenging.

What You'll Practice

• Urdhva Dhanurasana (Wheel Pose)

• Three different approaches to Wheel Pose

• Using props to clarify actions in backbends

• Building upper body and arm strength

• Reducing stiffness through progressive backbending

• Developing confidence in back extensions

When to Use This Practice

• When working on Urdhva Dhanurasana

• To develop strength for backbends

• When exploring different approaches to Wheel Pose

• To reduce stiffness and improve spinal mobility

• As a focused backbending practice

Who This Is For

• Students learning Urdhva Dhanurasana

• Practitioners wanting to deepen their understanding of backbends

• Anyone exploring the use of props in yoga

• Students developing strength and confidence in back extensions

Frequently Asked Questions

Why practice multiple versions of Urdhva Dhanurasana?

Different presentations reveal different aspects of the pose. Exploring multiple approaches can improve understanding and help students discover which actions require further attention.

How do props help with Wheel Pose?

Props provide feedback and support learning. They can clarify actions, improve organization, and make specific aspects of the pose easier to understand.

Is Urdhva Dhanurasana mainly about flexibility?

No. While mobility is important, the pose also requires strength, coordination, stability, and awareness. Strength and flexibility work together in backbends.

Can backbends help reduce stiffness?

Backbends can encourage movement through areas of the body that may have become restricted or underused. Practiced appropriately, they can help improve overall mobility.

Is this practice suitable for beginners?

Students with some familiarity with foundational backbends may find this sequence accessible, particularly through the different presentations and use of props.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, progressive learning, and the intelligent use of props to support understanding.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie's Blog