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.

Difficulty: Moderately Challenging

Instructions

1. Lie on your back with legs bent at the knee and feet flat on the ground.

2. Reach your arms up. Bend them and place your hands palm down by your ears.

3. 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.

4. Reach an intermediate pose by tilting your head backwards. Rest the crown of your head on the floor to support your body.

5. Remain in this position or proceed into the Full Wheel Back Bend.

6. Extend into the Full Back Bend by pushing the rest of your body up into the bend with your arms.

7. 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.

8. Come out of the pose by setting your head, neck and shoulders down first, and then rolling the spine back onto the ground.

9. Receive the most benefit from the pose by repeating it several times in succession.

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.

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