Before trying this pose, make sure you have warmed up fully.
Enter patiently and steadily, focusing on practice, not the final shape of any particular posture.
1.
The wrist and upper body strength have two challenges for the wheeled wrist: the load imposed on the wrist and the required angle of the wrist.
When practicing the wheel pose, you should be very familiar with the postures such as the lower dog pose and the plank pose, so that your wrists and upper body begin to have strength.
Another way to strengthen the wheeled posture is the backboard posture.
This pose also helps to open the chest.
You can keep your knees bent, which will help you position your feet and knees on the wheel.
If you feel that the weight on your wrist is too large, check whether you press your hand hard against the floor to produce a rebound effect.
The second challenge is the wrist angle.
In the wheel pose, the forearm will be at right angles to the back of the hand.
Stand in front of the wall and make the same angle; The forearm is parallel to the ground, and the hands are pressed on the wall.
If your wrist is already very uncomfortable, it may be that your wrist is restricted.
If this is the case, but you still want to practice the wheel, use two yoga bricks to lean against the wall at a certain angle (as shown below).
Yoga bricks should be shoulder-width apart and placed on anti-skid mats, not on the ground.
2.
Test the flexibility of your shoulders and upper back with doggy stretching.
Start on all fours, extend your arms forward, and form a straight line from your hips to your fingers.
When exhaling, you can stay here or gently press your chest and chin down to the floor.
If the neck feels uncomfortable.
Lower your forehead, not your chin, so that the back of your neck stays extended.
You can also do the same posture against the wall: stand an arm away from the wall, then put your hand on the wall, and put your chest close to the wall.
Use Cobra Pose to help determine if your back is bending evenly.
Start with the low cobra pose and slowly pay attention to the feeling of your upper back.
We will think that the higher the better, so that all the back bends occur in the lumbar spine.
So when you slowly lift higher, keep pausing, breathing, check the feeling of the whole back, and make any adjustments you need.
Your back should be strong and flexible to help you stay active in the wheel position, instead of putting all the weight on your wrist.
3.
Hips and thighs If your back is very flexible, you may not notice the tightness of your hips and front thighs (hip flexors).
However, too much limitation of the hip flexor will cause your pelvis to lean forward, and will bend more backward in the lower back.
Look at the feeling of your hips and front thigh in the high bow step, but keep the back knee slightly bent, so that your pelvis will be in a more neutral position, and will imitate the same action in the wheel pose.
If you think there are many restrictions, do Supta Virasana.
Or try one leg saddle.
This will help you focus your posture on your hips, not your lower back..
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