How To Do the Wheel Pose

Expand the description and view the text of the steps for this how-to video.

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Something called the Wheel Pose may sound too circular for your straight body to recreate, but with a little practice you'll become a much more "well-rounded" individual.

To complete this How-To you will need:

Comfortable clothing suitable for stretching and moving
A calm place where you won't be distracted or disturbed
A yoga mat or folded blanket

Step 1: Lie on back & bend knees

Lie on your back with your knees bent. Your feet should be on the mat, slightly apart, with your heels near your butt.

Tip: If you've never attempted this pose before, practice grasping the outside of your ankles and arching your hips and back off the ground, leaving your shoulders and head on the mat. Move on to the next steps after this becomes easy.

Step 2: Place hands

Bend your elbows so they point straight up, and place your hands on the floor by your ears, palms down, with your fingers pointing toward your feet.

Step 3: Lift hips & back

Press your hands and feet into the ground and lift your hips and back up off the ground.

Step 4: Bring arms parallel

When your spine is arched up but your head is still on the ground, bring your upper arms parallel to each other so your elbows are shoulder-width apart.

Step 5: Push body up

Push your body up further, lifting your head off the floor and extending your arms until your elbows are straight.

Tip: If you can't straighten your arms or lift up fully, don't push it, or you'll risk injuring your lower back.

Step 6: Hold pose

Hold the pose for several relaxed breaths.

Step 7: Release pose

To release the pose, lower yourself to the mat slowly and with control.

Step 8: Hug knees & rock

Hug your knees gently to your chest and rock side to side to help release the tension in the lower back. We knew you'd come around.

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Category:

Howto & Style

Tags:

• HealthBeauty
• wheel
• yoga
• pose
• positions
• doing
• fitness
• exercising
• health
• mind
• body

[lolipop7766]

thats called the bridge and i can do that at like 0:53 wierd

[ahhhhhron]

i love the intro. it shows what you should focus on while doing the pose

[ANGELVOICEADAM]

@iN3rdz666 pervert

[pmac24]

Bridge is the position at 0:38 seconds, with your back arched but your shoulders remaining on the floor. You can clench your hands underneath your spine. Wheel is with your hands mounted on the floor with your shoulders elevated off the ground. It's requires a quite a bit more strength and flexibility than bridge.

[iN3rdz666]

1:11 bonerr(:

[thatsgogogo]

its called the bridge pose, not the wheel pose

[slygirls09]

i miss yoga

[superkevinlive]

tits

[TeTRoSeX]

SHE IS HOT

[QueenRocks191]

shes going to snap!!!