How to do Wheel Pose · Ultimate 5 Minute Yoga Tutorial · Urdhva Dhanurasana

Practice summary

Level

intermediate

Video length

5:25

Equipment

yoga matyoga blockbooks (as an alternative to a block)

Energy

energizing

Target areas

spineshoulderswristsquadricepscore

In this practice

Key teachings

• Progressive learning for advanced asanas
• Proper alignment and engagement in backbends
• Mindful entry and exit from challenging poses

Ideal for

• Practitioners working towards Wheel Pose
• Individuals with some yoga experience
• Those looking to deepen their backbending practice

Lesson

Instructions

Step 1: supported bridge pose using a block or couple of books.

Step 2: interlace fingers and remove blocks coming into bridge pose.

Step 3: hands either side of your head, fingers point to shoulders. Press into your hands and come onto the crown of your head.

Step 4: from the crown of your head, press into your hands and lift your head off the mat. Look between hands and turn big toes in, heels out. This is your wheel pose, keep pressing your chest to the back of the mat and gentle return the same way that you came in.

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Benefits

• Strengthens the spine, core, and limbs
• Increases spinal flexibility and shoulder mobility
• Opens the chest and stimulates energy
• Improves posture and relieves mild depression