Wheel pose (Urdhva Dhanurasana) progression

Setup

1. Mats an arm's length apart with clear space behind the head; a block and a bolster or two folded blankets per student.
2. Run this after a full warm-up that has opened the hips, shoulders and spine (sun salutations, low lunges).
3. Anyone pregnant, recovering from injury or surgery, or with a medical condition should check with a health professional and tell the teacher before class. Back, neck, shoulder or wrist problems and high blood pressure are good reasons to make bridge or supported bridge the full practice.

How it runs

1. Spine warm-up, 4 minutes: low lunge (Anjaneyasana) with the arms up, three breaths a side, then sphinx pose (Salamba Bhujangasana) for five breaths, chest drawing forward.
2. Bridge (Setu Bandha Sarvangasana), three rounds of five breaths: lying on the back, feet hip-width with heels under the knees. Inhale to press through the feet and lift the hips; exhale to lower slowly. The head stays still and facing up throughout.
3. Supported bridge: slide a block under the sacrum at a comfortable height and rest for 1 minute, breathing into the front of the chest.
4. Supported backbend: lie back over a bolster or a block placed along the upper back, arms wide, for 1–2 minutes. Come out by rolling to one side.
5. Wheel preparation: back on the mat, feet as for bridge, hands beside the ears with fingers pointing towards the shoulders and elbows shoulder-width. Press evenly through hands and feet to test the lift. If the arms won't straighten without straining, stay in bridge; don't rest on the top of the head.
6. Wheel (Urdhva Dhanurasana) for those ready: on an inhale, press up into wheel and stay for three to five steady breaths. To come down, tuck the chin, bend the elbows and lower the upper back first, then the hips. One to three rounds, resting between. Bridge or supported bridge is an equal choice at every round.
7. Neutralise: knees to chest (Apanasana) for five breaths, a gentle supine twist each side, then rest.

Coaching points

• Knees and feet stay parallel and hip-width; the knees don't splay out.
• Lift through the chest and upper back rather than squeezing into the lower back.
• Keep the breath moving; a backbend held with a held breath is time to come down.
• Every round is a choice: bridge, supported bridge or wheel are all the practice.

Common mistakes

• Going for wheel before bridge and the supported backbends feel easy.
• Elbows flaring wide when pressing up.
• Turning the head while lifting or lying in the backbend.
• Dropping down quickly instead of lowering the upper back first.