Wheel pose is a challenging and relaxing yoga pose that can stretch and strengthen the whole body.
The Sanskrit name UrdvaDhanurasana means upper bow.
Wheel Pose is a deep back bending pose, so it is important to warm up completely before practicing.
It is recommended that you practice this position at the end of the sequence, so that you can safely back bend when all your muscles are open.
You can warm up by starting with some standing positions or whole body sequences, and then practice some gentle back bends, such as Bridge Pose and Dog Stretch Pose, to prepare your spine.
Why is wheel type important? We spend most of our time standing or leaning forward.
Whether sitting on the sofa, in front of a desk, driving, eating or playing with a mobile phone, spinal curvature is almost always involved.
Very few people bend back.
Over time, it will lead to many problems, such as poor posture, back pain, indigestion, breathing limitation, etc.
Consciously stretch your spine often in the opposite direction to improve your overall health and well-being.
It can be simple daily stretching exercises while sitting in a chair at work, or regular yoga and back stretching exercises to enhance the strength and flexibility of the spine.
The benefits of Wheel Pose activate spinal nerves, promote blood circulation, enhance energy, stretch all muscles in the front of the body, lengthen your quadriceps femoris, hip flexor, abdominal muscles, chest muscles and muscles below the arm, strengthen all muscles in the back of the body, including hamstring muscles, gluteus maximus, back extensors and shoulders, calm the brain, and alleviate anxiety.
Wheel Pose is very challenging.
There are many reasons to limit posture, such as tight quadriceps, hips or shoulders, or weak back, arms or wrists.
Don’t rush or force your body into a position it isn’t ready for.
This may cause injury.
Four exercises are recommended to help you practice the wheeled boat pose better.
Before stretching your spine backwards, I suggest you do some core strengthening exercises to create stability and balance.
Sit up, lean back slightly, and lift your legs.
Find a balance between the tailbone and the ischium.
Keep your chest up, your back straight, and your toes level with your eyes.
Most importantly, keep your core active to ensure that your lower spine is protected.
Puppy Stretch This pose opens the chest, shoulders, and upper back.
Land on all fours and move your hands further outward.
With your hips above your knees, press your chest down to the floor.
Press the palm hard and lift the sitting bone to the sky.
Look forward or fix your sight on the ground.
The locust pose awakens and strengthens your back extensors to prepare for a deeper backbend.
prostrate.
Keep your feet together.
Put your arms behind your back and clasp your fingers over your hips.
Lift your chest and feet off the ground.
Keep your legs straight by activating your quadriceps.
Use your hips and hamstrings to lift your legs and keep your lower abdomen up to protect your spine.
Bridge supine, knees bent, feet flat on the ground.
Raise your arms above your head and place the backs of your hands on the ground.
Press your shoulders and feet on the ground and slowly lift your hips.
Your lower back should feel stretched.
How to do the wheel style supine like bridge style.
Place your hands under your shoulders with your fingertips pointing in the direction of your feet.
Make sure your knees are hip width apart.
Don’t let your feet and knees turn outward.
Press your hands and feet down forcefully to lift your head and body off the ground.
Turn the upper thighs inward slightly, and tighten the outer thighs.
The tailbone is lengthened toward the back of the knee fossa, and the pubis is lifted toward the navel.
Turn the upper arm outward, but keep the base of the index finger on the ground.
Spread your shoulder blades back to let your head hang down, or lift them up a little.
Thorax fully open.
Keep breathing smoothly for 5 to 10 seconds or more.
Repeat 3 to 10 times.
After exiting the pose, do a forward bend or supine twist to relax…
