Yoga wheel belongs to the basic movement of yoga.
Many people find it difficult, but in fact, as long as our method is correct, even beginners can complete it quickly and easily.
Maybe for some beginners, yoga wheel is an unattainable and challenging difficult movement, especially for some people with stiff body.
But in fact, in Iyengar’s light of yoga, the difficulty coefficient of wheel asana, which is the basic asana of yoga, is only 7.
What is this concept? Let’s put it this way.
The difficulty system of the triangular twist is 5, the difficulty coefficient of sitting, standing and bending forward is 6, and the difficulty coefficient of the divine monkey Hanuman is 36.
Therefore, when we contact the Yoga wheel pose, we first need to eliminate our fear of this pose, and then we’ll talk about how to practice the wheel pose step by step.
Let’s first understand the wheel pose: let’s take a look at the practice method: first lie on your back on the cushion, with your feet as wide as your pelvis, bend your knees, your feet close to your hips, bend your elbows, put your palms over your shoulders, and your fingertips face south.
When you exhale, step on the ground, push the ground with your palms, lift your trunk up, and let your head touch the ground, You can keep 1-2 breaths in this place.
When exhaling again, straighten your arms, lift your body off the ground and enter the wheeled pose.
We can keep 5-8 and breathe in the wheeled pose.
When exhaling again, bend your elbows and knees to let your body fall back to the ground safely.
This is a relatively complete practice method of wheel, and it is also the most basic wheel.
In yoga time, it is also called the first wheel.
Later, the complete wheel and single leg wheel are completed on the basis of the first wheel.
So let’s take a look at the key points of unlocking the wheel pose.
1.
Elbow extension many people make the first mistake in the process of practicing wheel pose.
In the process of practice, they first push their palms to lift their bodies and let their heads touch the ground.
However, many people will expand their elbows while lifting their bodies, which will lead to the unloading of the strength of their arms and whole shoulders.
In this way, we will only find that their bodies are particularly heavy, The palms don’t work hard.
So how to solve it? First, fix it on the big arm with an extension band to prevent the elbow from expanding outward.
This method is very simple but effective.
The important thing is that I can do it alone.
However, after fixing my arm with an extension belt, some people will think why I could get up before, but I can’t get up now? Because at the beginning, you can complete the wheel pose, but the details of force are actually wrong, so this kind of people can use the extension belt to correct the details of their pose.
Second, usually more practice of open shoulder wheel training has certain requirements for the flexibility of the body, which is much higher than the requirements for physical strength, especially the flexibility and flexibility of our shoulder and hip joints.
2.
The legs and feet can’t work hard, and the center of gravity of the body moves forward, which is very similar to the above-mentioned expansion of the elbows of both hands.
During the practice of wheel pose, we may find that our legs seem to be unable to work hard, as if we are not aware of it.
The center of gravity of the whole body runs forward, and all the weight is pressed on the hands and neck, In this case, if you add the elbow expansion, your arms and shoulders will basically lose strength.
So how to solve it? First, add a yoga brick to your knees and fingertips.
In fact, this is similar to binding the extension belt.
It is direct and effective.
It can help us feel our legs, activate the muscles in the thigh, help the internal rotation of the leg bones, and release the space of the iliac joint and lumbar spine.
Second, in the group of breaths maintained by touching the ground on the top of the head, first find the awareness of both feet and legs.
During this stay, you can keep several more groups of breathing.
In the process of maintaining, keep your arms and shoulders as unchanged as possible.
Step down on your feet and lift your thighs up.
You can do it several times with breathing.
The last time, keep the feeling of your legs and feet, and then straighten your hands and arms to enter the third wheel pose.
Practice the extension capacity of your hip joint more, Strengthen the stretching ability of the front thigh and iliopsoas muscle.
Wheel is a backward bending movement, which requires high hip extension ability.
If the hip extension ability is weak, it will limit the completion of wheel.
3.
Pushing the chest is very important.
Many people only know to push the body upward when starting the wheel pose, but ignore pushing the chest forward.
In this process, keeping the chest forward can make the whole remember to extend, avoid extrusion, and adjust the center of gravity of the body.
You can regard the chest forward and thigh upward as a group of opposing forces.
4.
Rolling the tailbone and lifting the pubis are the key points of all backward bending postures.
In this process, the spine should be extended and the lumbar spine should have enough space.
Finally, I’d like to remind you that when you launch the asana, you still have to bend your elbows first, then land on your head, and finally slowly fall back on the cushion.
Return the same way.
Pay attention to maintaining the balance of your spine.
Don’t fall first on one side and follow the other side.
Follow this step step step by step.
As long as the method is correct, the wheel pose is not difficult.
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