This powerful backbend circuit trains you to repeat the Urdhva Dhanurasana (Wheel Pose) transition with clarity, strength, and confidence. You’ll work in three progressions: feet on blocks at the wall, hands on blocks, and finally hands and feet on the floor. In each variation you come up to your head, then thrust up into full Wheel three times per set, repeating three rounds with short rests between. Bridge pose is always an available option if you want to make the work lighter. Throughout the drill you focus on planting legs and arms, pushing up through the backside of the body, opening the chest “like a gesture,” and striking an immovable spot in the asana before coming down. You finish with a final 30-second hold in the version of your choice to integrate the work and deepen your relationship with backbending transitions. This drill develops: Urdhva Dhanurasana and the leg, arm, and spinal strength needed for deeper backbends, dropping back, and coming up from backbends with power and control.​​​​​​​​​​​​​​​​