YOGA WHEEL POSE
Understanding Yoga wheel pose (Urdhava Dhanurasana or chakra-asana)
It is an advanced pose form that requires much energy and practice. It involves efforts from the whole body and determination from the mind against the gravitational force to bend like an arch or form a wheel.
It uses muscles like the biceps, triceps, glutes, and quadriceps. Back-bending asanas, like wheel pose, can reduce the effect of neck pain caused by continuous computer or cell phone use, referred to as tech neck syndrome.
Yoga poses to practice before preparing for the wheel pose
Before directly lending to this intricate pose, we should follow certain poses that help us learn how to do wheel Yoga poses. A dicer push without practice can predispose us to a muscular injury that is very stressful and can break our confidence.
1. Upward-facing dog pose (Urdhava Mukha Svanasana)
This pose tones the arms’ muscles, expands the chest, and familiarizes the body with the backbend, like the wheel pose.
Lie on your abdomen with extended legs and hands on the side of your chest, lying on the ground over the mat. Press the belly button on the floor and stretch the upper part of your chest upward away from the ground. Stretch your arm. Raise the tops of your legs slightly from the ground. Your hand’s shoulder should be drawn backwards and lie on the same plane.
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Bow pose (dhanurasana)
This Yoga pose is considered the counterpart of the wheel pose and can stretch and tone the core abdominal muscles.
Lie on your abdomen with your legs extended. Your fingers should point downwards towards the legs, and your legs should be drawn extended. Start bending the knee by holding your hand and stretching your body upward. Lay your abdomen on the ground and press for stability. Try bringing your knee and heels as close as possible.
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Locust pose (Salabhasana)
This pose is essential for stabilizing the muscles of the spine.
Lie on the ground, rest your hands on the sides, palms facing downward, touch your forehead on the ground, and keep your legs in contact. Your whole body should lie in the same plane. Inhale intensely, and lift your arms, head, and chest up and away from the floor while exhaling.
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Bridge pose (bhujanngasana)
This one is similar to the heel pose. This strengthens the muscles of the legs, which are essential for wheel pose.
Lie on the floor with your back. Bring your legs and feet close to each other, and they should align with your hip. Try placing your arms toward your heels. Press the palms and feet on the floor mat and raise the lower body upward.
Try out these poses, and if you feel confident enough, be ready to try the wheel. Practice daily and warm up a little before jumping into any pose. This will relax your stiff muscles, giving them more space to move around and allowing you to have a flexible and relaxed session.