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Wheel strengthens the arms, shoulders, back and legs and deeply
opens the chest and hips. Wheel pose energizes the body and stimulates
the nervous, endocrine, respiratory and circulatory systems.
Lying on your back, bend both knees and place the feet flat on
the floor hip width apart. Press the feet into the floor, inhale
and lift the hips up, rolling the spine off the floor. Engage the
thighs, buttocks and mula bandha.
Place the palms underneath the shoulders with the fingers pointed
towards the head and the elbows shoulder width apart.
Inhale and press into the palms and straighten the arms to lift
the shoulders and head off the floor. Keep the legs and arms as
straight as possible to lift the hips and chest up.
Breathe and hold for 2-4 breaths.
To release: exhale and slowly bend the elbows to lower the head,
neck and then shoulders to the floor. Bend the knees to slowly roll
the spine and hips back to the floor.
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