Yoga Wheel Pose

Video Transcript

"The next part after bridge, which I've explained in a previous clip is urdhva dhanurasana or wheel pose. And, this is for more advanced students. I will give you a more intermediate version. But, I highly recommend that if you're just starting out you stick with bridge. Which, like I said is in a previous clip. So, what you'll so is come down onto your back. And, this time your hands are going to go behind you. About even with, just a little bit out from your shoulders. To start out with this posture, what you may want to do is just push up and push onto your head. And, just find where that position is. And, then slowly push your pelvis towards the ground or towards the sky. Excuse me. That's a great way to begin feeling the sensation of pushing up into the wheel. But if you're ready to take it to the next level, what you'll do, is ground on through those feet. If you need to put the belt back on, like I showed with bridge pose to keep your legs together you can. And, what you'll do is slowly push your hips up and push your body up opening through the heart. You can walk your feet in and open through the heart. Lock in those shoulders. Nice deep breaths. And, as you come down you slowly bring yourself down bringing your hips down. And, hug your knees to your chest. And, you want to repeat the sequence about five times holding about six to eight breaths each time. And, that's wheel pose."