How to De-Scare the Three Jivamukti Wheels

If you’ve ever practiced a Jivamukti Open or Spiritual Warrior class, you know what’s coming toward the end of class — three Urdhva Dhanurasanas — the three wheels.

And if we’re honest… many of us feel sometimes a tiny wave of dread.

The “Wheel Fear”

For some practitioners I talked to, these three deep backbends are not just physically demanding — they’re nervous-system demanding. Backbends open the front of the body, expose the heart, and activate energy and emotions. When your system feels unsafe, this openness can register as too much. So, the fear is not weakness — it’s biology.

Usually, the cue you hear is something like: “Try the first one.”

But when fear is present, that cue can easily trigger your fight-or-flight system even more. You push through, breathe harder, and end up depleted — not empowered.

A Somatic Reframe

When I notice fear or resistance before the three wheels, I now do something different. I don’t go into the first or second one at all.

Instead, I place two blocks on the lowest setting above each other underneath my sacrum, set my feet as for bridge pose, and rest there. I breathe. I feel my body. I let my nervous system register: I am safe.

This short pause is not avoidance — it’s regulation. It’s the moment where I collect my strength instead of spending all my power.

And here’s the magic: After those few minutes of sensing, the third wheel usually happens with ease. My breath is steady, my spine feels open, and my system trusts the movement.

Why It Works

It's not just intuition — it’s nervous system science. When we take time to down-regulate before effort, we shift from a defensive state (fight/flight) into a state of safety and readiness.

From there, movement becomes integrated instead of reactive.

Your body learns better when it feels safe. So, by resting first, you’re actually teaching your nervous system that deep backbends can be safe, strong, and even joyful.

The Invitation

Next time you reach the three Jivamukti wheels, listen inside. If there’s fear or anxiety, don’t force it. Rest first. Let your body feel safety before you move into strength.

Because yoga is not about conquering poses — it’s about befriending yourself. And when your body trusts, every asana opens naturally.