Learn How to Safely Access Forearm Wheel With This Photo Tutorial
If you love the freeing and energizing feeling that you get from Wheel Pose, and are searching for an even deeper backbend, then it might be time to try Forearm Wheel Pose (Dwi Pada Viparita Dandasana). This advanced backbend...

If you love the freeing and energizing feeling that you get from Wheel Pose, and are searching for an even deeper backbend, then it might be time to try Forearm Wheel Pose (Dwi Pada Viparita Dandasana).
This advanced backbend combines flexibility, extension, and strength for one powerful pose.
Backbends are great for nourishing the spine. They increase mobility and build strength, and the stretching of the chest muscles that they offer can even improve breathing patterns. Beyond these physical benefits, backbends are invigorating. It’s like getting a natural shot of caffeine.
Forearm Wheel Pose builds on all of these benefits, but adds an extra element of challenge and requires more flexibility and extension.
Dwi Pada Viparita Dandasana is also a great pose to visualize letting go of tension or stress. As you deepen into your backbend, visualize the weight and stress you carry on your chest and shoulders falling off you as you press into the pose.
It’s the perfect opportunity to get that sh*t off your chest!
Here’s How to Warm Up for Forearm Wheel Pose (Dwi Pada Viparita Dandasana)
The key to a safe and expansive Forearm Wheel Pose is adequate preparation. Targeting and warming up the spine, chest, and shoulders is imperative.
Beyond that, the quadriceps and hip flexors need to be warm and lengthened, and the front body, back body, and core need to be active and supportive.
At a minimum, your warm-up should include:
Puppy Pose with arms on blocks (Uttana Shishosana) Three to five rounds of Sun Salutation C (Surya Namaskar C) Revolved Crescent Lunge (Parivrtta Anjaneyasana) Locust Pose (Salabhasana) Camel Pose (Ustrasana) Dolphin Pose (Ardha Pincha Mayurasana) Hero’s Pose (Virasana)Here’s Your Step-by-Step Guide to Practice Forearm Wheel Pose (Dwi Pada Viparita Dandasana):
Once you’re fully warmed up, you’re ready to jump straight into your Forearm Wheel Pose practice!
1. Start in a Stable Wheel Pose (Urdhva Dhanurasana)
Let’s try it:
Your Intelligent 7-Step Guide to Access Wheel Pose (Urdhva Dhanurasana) Safely
2. Move Onto Your Forearms
Let’s try it:
3. Find Opening
Let’s try it:
4. Play With Variations
Let’s try it:
5. Safely Exit the Pose
Let’s try it:
6. Follow Up With Core Work
It’s advisable to follow deep backbends with some gentle core work. With all the opening created during a deep backbend like Forearm Wheel Pose, core work helps to make sure your spine is stabilized before moving onto anything else.
Let’s try it:
From Constructive Rest Pose, lift your feet off the floor until your shins are parallel to the ground Your feet and knees should be hips-width apart Press your hands firmly into your thighs, and your thighs back into your hands Pull your belly button down toward the ground like you are trying to make a bowl with your abdomen
Build Serious Core Strength With These 7 Yoga Poses
Follow These 3 Tips When Practicing Forearm Wheel Pose (Dwi Pada Viparita Dandasana):
1. Avoid Forward Folding for a Minute
Avoid tucking your knees into your chest or doing a forward fold right away after deep backbends.
Although this used to be common in many yoga practices as a way to bring “balance” to the body, moving from one extreme to the other (deep backbending with forward folding) can create an opportunity for injury in some yogis.
Avoid this potential for injury by doing core work like what’s mentioned above before moving into a forward fold.
2. Find an Opening Along Your Entire Spine
With any backbend practice, you want to find an opening along the entire spine.
Your lumbar spine naturally has the most movement in flexion and extension, so work to find equal opening though your thoracic spine as well.
For a sustainable backbend practice, no part of the spine will be overloaded, and no part forgotten.
Practice This Easy 6-Pose Yoga Sequence for a Happy, Healthy Back
3. Activate Your Glutes
There are different and rather heated opinions about glute engagement for backbends. I fall on the side that glute engagement is helpful for poses like Wheel Pose or Forearm Wheel Pose.
The gluteus maximus is one of the largest single muscles in our body. It seems natural to use such a powerful muscle to bring support to an intense pose like Dwi Pada Viparita Dandasana.
The key is not to clench your glutes or use them to force yourself up further into the pose, but rather to assist and provide stability.
Think of your glutes as providing a supporting role to the pose. And as always, you know your own body best. So, if engaging your glutes causes any pinching or misalignment elsewhere in the body, then listen to what your body is telling you and respond accordingly.
Listen to Your Body When Practicing Forearm Wheel Pose (Dwi Pada Viparita Dandasana)
If you try this pose and find it to be hard, that’s because it is! So make sure to keep your ego in check, and back off if it’s too much for you.
Backbending practice should be about nourishing your spine and invigorating your body, not making an impressive shape. So listen to your body.
Challenge yourself when appropriate, and back off when needed.
Ready to Give Forearm Wheel Pose a Try?
Prepare for Dwi Pada Viparita Dandasana in Open Heart with Leah Sugerman on YA Classes!

Yoga Class
With Leah Sugerman
Intermediate