Forearm Wheel Pose / Dwipada Viparita Dandasana

For the adventurous Yogis ready to explore their limits we present the Forearm Wheel Pose! Before practicing this advanced backbending asana, it is recommended that you are comfortable in Chakrasana, the Wheel Pose. Practicing the Forearm wheel pose will improve your back bending practice, further opening your shoulders and strengthening your arms. Remember, you don’t just want to be flexible, you want to be strong too. Still too easy? Take this series a step further with the advanced transition coming into wheel from a standing posture, instructions coming next time…  Have fun and leave a comment. Though we encourage you to positively challenge yourself we suggest you find a knowledgable teacher to help you practice any new advanced asanas.


  • Strengthens the upper arms, shoulders and spinal muscles
  • Increases shoulder flexibility and dexterity
  • Opens the chest and lungs
  • Stretches entire front of the body
  • Builds courage and determination




1. Follow instructions to come into Chakrasana. Make sure you are comfortable here, your arms are straight and your head is a good distance away from the ground.

2. Walk your feet closer to your hands, as much as is comfortable. This will make it easier to bend your elbows.

3. One at a time, bend the elbows and place the forearms on the ground. Keep them parallel, spread the fingers and push through the feet to open the shoulders and straighten the legs. Make sure to keep the head off the ground!

4. Breathe deeply. Hold up to one minute.

5. To come out of the posture, press back up into Chakrasana, Gently lower down to the ground. Hug the knees into the chest to release tension in the lower back. Relax in Savasana.


  • If you cannot straighten your arms in step one, you should practice this until it is comfortable.
  • If you cannot keep your arms straight and the head above the elbows, when you bend the arms your head will be on the ground.
  • Before pressing back up into Chakrasana, walk your feet towards your hands again. This will require less strength to press back up.

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