Wheel Pose Variation, Yoga with Adela Serrano

Transcript

[Music] Hi, this is Adela Serrano. Welcome to Echar Yoga. This is just a very short preview of a longer class that I had uh made with Echar Yoga. It's called Stira and Suka. You could also probably find it if you look under Viparita Dandasana. uh to do this transition going from urva danor asana to viparita dandasana you have to be pretty warmed up. So uh the the hip flexors need to be long and you need to do a few uh shoulder openers before you go here. But I'm going to show it how I practice it at home. And I I do this with two blocks. And the reason why I do that is because when I go to the viperita dandasana pose, it gives me a sense of direction. It it it you know if I press my elbows down to the floor and into the blocks, you will see how my chest lifts up. So, it gives me some sort of feedback also of what I'm doing with my with my uh with my uh elbows with my forearms on the floor because it's it's a it's a it's a strong pose. So, sometimes we just tend to forget we just think too much about going into the pose and we we forget what to do with the base of the pose which is the most important thing. So, I take an inhale here. On the exhale, I lift the hips up. I take another inhale. And on the exhale, I come into the crown of the head. Now, when I'm here, I'm already aware of my hands pressing on the floor and my shoulders lifting away from the ears. And then I'm going to come up into full urva. Pressing the feet down, lengthen the sitting sitting bones. uh towards the back of the knees. Shoulder blades in. Now slowly I make my way down to the crown of the head here. I move my shoulders up and then I'm going to place my hand here behind my head. And the other one also hands are like in in headstand. And then I move slightly towards the the blocks. And you see I press my my elbows and my forearms down and into the block. and see. And then I press my feet down into the floor. And see how the chest has a place to go. It's going up. Elbows down. Shoulder blades in. Chest is up. My for my wrists are also pressing into the floor. And then to come out, you got you could come up again into uvaurasana. Then you can lift your head up and resting here with your hands onto your abdomen. A nice thing to do after you do these deep back bends is to take if once you're done with all your back bends, not before, you can hug your knees in and then you can take a little twist to one side. This really releases the muscles at the lower back just in case you made them you contracted them too much. And then you just go back to the center and to the other side and then come back to the center. Roll to one side and come up to sit. So that was just a small preview of a of a long class leading into this pose. If you like to to see that, please sign in into uh echard yoga.com. Thank you. [Music]