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Wheel Pose

Type: Yoga
Sanskrit: Urdhva Danurasana
Level :  Equipment : No
Lower Back

Wheel Pose Steps:

Step 1:
Lie on your back with the feet flat on the floor, close to your sitting bones and feet hip width apart and parallel to the sides of the mat.

Step 2:
Place your hands on the floor just above your shoulders with fingers spread wide, finger tips pointing towards your shoulders.

Step 3:
Inhale to prepare.

Step 4:
Root all four corners of your feet evenly. Activate your inner thighs so that they pull towards one another, but remain hip width distance apart. Activate your elbows so they pull towards one another, but remain shoulder width distance apart.

Step 5:
Exhale to press evenly into your feet and lift your hips and lower back off the mat, coming into a baby bridge.

Step 6:
Inhale to prepare.

Step 7:
Exhale to evenly press into your palms and lift your upper torso off the mat, bringing the crown of your head to lightly touch the mat.

Step 8:
Hold the pose for 5 to 10 breaths and then return to starting position.

Top Tip:

- Expands your chest and shoulders
- Stretches you hip flexors and core musculature
- Stretches your wrist flexor muscles
- Strengthens your gluteus muscles of your hip and hamstrings at the back of your thighs
- Strengthens your low back muscles
Yoga Exercises
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