Wheel Pose

Build up to Wheel

• Bridge Pose, held comfortably for a minute
• Camel and Bow Pose for the front of the body
• Shoulder openers such as Puppy Pose and Dolphin
• Low Lunge for the hip flexors
• Warm up well first; Wheel is usually done near the end of a practice

Pressing up in stages

• Lie on your back with the knees bent and the feet hip-width apart, close to the buttocks
• Place the hands by the ears, fingers pointing towards the shoulders, elbows pointing up
• Press into the feet and lift the hips into Bridge
• Press into the hands and lift onto the crown of the head; pause, keeping the elbows in
• Straighten the arms as far as you can, pressing the chest towards the wall behind you
• Hold for 3 to 5 breaths; to come down, tuck the chin, bend the arms and lower the back of the head and the spine slowly

Keep the knees and elbows in

The knees and elbows tend to splay out, which compresses the lower back and strains the shoulders. Keep the feet parallel, or even slightly turned in, and the knees in line with them. Pressing the hands firmly and lifting the chest spreads the bend into the upper back and shoulders rather than dumping it into the lower back. Blocks under the hands, set against a wall, can make the press-up easier.

Who should avoid it

Avoid Wheel with a back, neck, wrist or shoulder injury, uncontrolled high blood pressure, a heart condition or during pregnancy. If you feel a pinch in the lower back, come down and stay with Bridge. Learning it with a teacher is wise. Afterwards, rest with Knees to Chest and a gentle supine twist.