BackbendsBeginner
Reversed Wheel in Upward Bow Pose
Viparita Chakrasana in Urdhva Dhanurasana
Reversed Wheel links handstand and Upward Bow, swinging the legs in a reverse somersault that keeps the spine vibrant and alert.
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How to Perform
- 1
From standing, fold forward to plant the palms shoulder-width with fingertips pointing back.
- 2
Exhale, kick into a controlled handstand with knees bent and spine arched.
- 3
Contract hips and guide the legs behind the head to land softly in Urdhva Dhanurasana.
- 4
Rock weight into the shoulders, press strongly through the hands, and swing the legs overhead into a reverse somersault.
- 5
Land with feet near the hands in a forward fold or squat, steady the breath, and repeat if stable.
Benefits
- Tones the entire spine through dynamic extension and inversion.
- Builds powerful shoulders, wrists, and core integration.
- Energizes the nervous system and delivers a feeling of lightness.
Alignment Cues
- Stack shoulders directly over wrists before swinging.
- Maintain a continuous arch from knees through chest.
- Engage the abdomen to prevent sagging in the lumbar spine.
- Land with knees bent and weight evenly through hands and feet.
Common Mistakes
No common mistakes listed.
Contraindications
- • Unresolved wrist or shoulder injury
- • Uncontrolled hypertension or vertigo
- • Cervical spine pathology
Recommended Props
WallSpotterBlocks
Tags
AdvancedBackbendsCoreShouldersSpinal ExtensionSpineUrdhva Dhanurasana Seriesasana