Wheel Pose

How to

1. Lie on your back with your knees bent and feet hip-width apart, soles pressing into the mat close to your sitting bones.
2. Place your hands by your ears, fingers pointing towards your shoulders, elbows bent and parallel to each other.
3. On an inhale, press firmly through your feet and hands, lifting your hips and chest towards the sky.
4. Engage your quadriceps and inner thighs to prevent the knees from splaying outwards.
5. Straighten your arms as you press your chest towards the back wall, keeping your neck relaxed and your gaze softly directed towards the floor or slightly forward.
6. Breathe deeply, maintaining the lift in your chest and the engagement in your legs and arms.
7. To exit, gently lower your head and shoulders back to the mat, followed by your hips, and bring your knees to your chest for a few breaths.

Benefits

• Strengthens the arms, shoulders, and legs, enhancing overall body stability.
• Increases flexibility in the spine and opens the chest, improving posture and reducing back pain.
• Stimulates the nervous system, promoting energy and vitality.
• Opens the heart chakra, fostering emotional release and a sense of openness.
• Improves respiratory function by expanding the chest and lungs, aiding in deeper breathing.