Wheel pose is also called the upward bow pose.
Lie down flat on the ground. Bend your knees and bring your heels as close to your buttocks as possible. Bend your elbows and place them shoulder width apart near your neck in such a way that the fingers are pointing inwards towards your body or shoulders.
Push your tailbone up into the pubis and firm your buttocks. Slowly lift your buttocks off the ground and take a few deep breaths. Keep your legs and thighs parallel to each other. Exhale and slowly raise your head off the ground and press your palms against it.
Wheel Pose Yoga
Press you legs and hands against the floor and lift your torso as far high as possible such that your body forms a nice arch. The legs and hands are now parallel to each other at this stage. Narrow your hip and stretch your tailbone and the spine.
You can also slowly lift your heels off the ground and balance the weight on your toes.
Remain in this pose for at least 30 seconds by breathing easily and return to normal lying position. Repeat at least thrice.
Benefits of the wheel pose
- This pose opens the chest and stretches the lungs.
- It strengthens the arms, wrists, legs and toes.
- It also enhances strength in the buttocks, abdomen and spine.
- It fights depression and energizes the body.
- It is a great stimulator of the thyroid and pituitary glands.
- Therapeutically, it is great for asthma, infertility, backaches and osteoporosis.
As a beginner, try practicing this pose on a bench or use cushions to support your back. It is important to develop strength before accomplishing this course. You can also choose to use other props like straps and belts, which can help you, perform this asana.