How to Do the Yoga Wheel Pose
The Wheel pose, a type of back bend, represents a more advanced progression of the Bridge pose. The Wheel can be done with a slight back bend or a more extreme bend depending on how advanced your yoga skill is. It is an advanced pose, so don't push yourself too far without supervision.
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Instructions
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Lie on your back with legs bent at the knee and feet flat on the ground.
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Reach your arms up. Bend them and place your hands palm down by your ears.
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Press down through your feet and lift your body into the Bridge by raising the pelvis and gradually peeling your back off the floor from the waist up.
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Reach an intermediate pose by tilting your head backwards. Rest the crown of your head on the floor to support your body.
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Remain in this position or proceed into the Full Wheel Back Bend.
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Extend into the Full Back Bend by pushing the rest of your body up into the bend with your arms.
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Straighten your arms and legs as much as possible. If you're flexible enough, walk your hands and feet closer together to increase the bend.
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Come out of the pose by setting your head, neck and shoulders down first, and then rolling the spine back onto the ground.
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Receive the most benefit from the pose by repeating it several times in succession.
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Tips & Warnings
Be careful with any pose that places stress on your head or neck. Do it first with under supervision and never push yourself.
