When doing wheeled UrdhvaDhaurasana, there are two directions to strive for.
That is: the chest is lifted up, the hips are lifted up, and the top of the spine is connected to the shoulder joint, while the bottom is connected to the pelvis.
1、 When the shoulder joint is opened and the chest is lifted, the spine is freely extended towards the top of the head, otherwise it will get stuck and cannot pass through.
If you want to lift the chest, push your hands down and straight, while turning your arms outward, let the scapula retract, and push the chest out.
Open chest exercises ↓ 1.
Lie on your back and lift your hands up (with the help of bricks).
Lie on your back and stretch your hands up from the position of the scapula.
Hold the edge of the yoga mat for more than 1 minute.
2.
Practice with the elbow clip inside the elbow.
The elbow clip inside can let the arm straighten and more downward force.
At the same time, the chest will be easier to push the wheel upward with the palm heel against the wall.
Tie a yoga belt on the big arm to prevent the elbow from opening for 1 minute.
2 When the pelvis is lifted up, there is more room for extension in the lumbar spine, which helps to extend the entire spine.
To lift the pelvis, activate the strength of the legs.
When doing a wheel pose, step down with your feet and push on both sides at the same time.
Make sure to press the inside of your feet tightly to activate the strength on your inner thighs.
Hip lifting practice ↓ When doing bridge pose or wheel pose, clamp a brick on the inner thigh and lift the pelvis, holding for 1 minute of yoga practice to find inner space.
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