[Pose Of the Week] Forearm Wheel Pose (Advanced)

Forearm Wheel Pose yoga tutorial

Stretch, strengthen, and lift as you open your heart in Forearm Wheel Pose…

Forearm Wheel Pose (Dwi Pada Viparita Dandasana) – also known as Two-Legged Inverted Staff Pose, Inverted Staff Pose A, or Viparita Dandasana A – is an advanced-level inverted back bend pose that challenges patience, awareness, strength, and flexibility.

This deep back bend pose opens the shoulders and chest, strengthens the back, core, shoulders, arms, and legs, and stretches the entire front-body. It improves balance and posture, and may help to increase circulation and blood flow, assist with detoxification of the body, and relieve constipation. It may also help with the symptoms of menopause and PMS. This pose is also known for increasing focus and concentration, and is thought to activate the Heart Chakra, Crown Chakra, Third Eye Chakra, and Throat Chakra so it is a great pose to help balance your overall energies.

This pose requires openness in the upper back and chest, so be sure to fully warm up these areas before performing this pose. Breathe slowly and deeply throughout your warmup and the pose itself, especially if you have tightness in the upper back. You may want to help keep your elbows in place by placing them on the edge of a sticky mat or rolled towel. If you feel pressure in your lower back, try moving your feet further apart. Those with lower back, neck, wrist or shoulder injuries, those with high blood pressure, or who are pregnant or suffer from migraines should avoid this pose.

How to Do Forearm Wheel Pose:

  • To begin, lie on your back with your knees bent and your feet flat on the floor. Slide the soles of your feet as close to hips as you can. Put your palms on the floor on both sides of your head. Push your knees away from you and your hands into the floor. Straighten your arms out and raise your head, upper body and hips into Wheel Pose. Take three to five breaths.
  • Bend one elbow and lower your forearm to the floor. Do the same with your other arm. Slowly lower the top of your head toward the floor.
  • Bring your hands together and interlace your fingers. Push your elbows and arms into the floor to raise your head and chest.
  • Gently walk one foot away from you, followed by the other, until your legs straighten out. Raise your chest by pushing down into the floor with the soles of your feet. Remain in this pose for a few breaths.
  • To release yourself from this pose, walk your feet back until they’re beneath your knees. Gently drop the top of your head to the floor.
  • Release your hands and return one to the side of your head, followed by the other. Transition back into Wheel pose. Bring your feet in closer to the body and lower your chin to your chest as you slowly return to your starting position.
  • Follow with a few minutes in Child’s Pose to release the back.
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Rose S.


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