1. A Bow to the Wheel
Urdhvadhanuasana, otherwise known as the yoga upward bow or the yoga wheel pose, is an advanced back bend which helps to stretch and expand the rip cage, making it therapeutic for respiratory conditions. Additionally, the pose stimulates the thyroid and pituitary glands, increases energy and can even help to ease mild depression. Finally, this dynamic pose strengthens virtually the entire body, working the ankles, legs, glutes, abdomen, spine, shoulders, arms and wrists. For it's full-body benefits, the wheel pose is thought to help reduce the risk of osteoporosis.
2. Words of Wisdom
Yoga poses, particularly advanced poses, have extreme health benefits but also contraindications. You should perform this pose with extreme caution if you have suffered a back injury, have carpal tunnel syndrome, heart irregularities, headaches, diarrhea or high or low blood pressure.
3. Wheel Works
To begin working with the wheel pose, lay on your back and bend the knees so that your feet are flat on the floor, drawing your feet as close to your glutes as possible. Open your fingers wide and rest your palms on either side of your head within fingers pointing in and elbows into the body. Inhale deeply and as you exhale, press into your feet and lift your hips off of the floor until your thighs are parallel to the floor. Hold here for two deep breaths and then exhale once more as you push into your hands and pick up your shoulders, tipping your head back and gently resting on the back of your head. Make sure that your arms remain strong and hold this position for two deep breaths. If you are just beginning, stop here, moving onto the full wheel only when you feel that your body is strong enough for the lift.
4. Getting Lift
When you feel ready to enter the full wheel pose, exhale deeply and press into your hands and feet, straightening your arms and lifting your head off of the ground. Narrow the hips by turning the upper thighs in slightly and tuck your tailbone under as you lift the hips. Allow your head to hang or look up slightly to gaze at the floor. Hold the wheel for five to ten deep breaths before carefully reversing the steps as you exhale and coming to rest flat on the mat.
5. Building Blocks
If you find that your shoulders are too tight to enter the full back bend, try placing your hands on blocks; however, make sure that the blocks are pressing firmly against a wall so that you do not slip. It is common for the feet to turn out during the pose, so try placing a block between your feet so that you are sure your feet are aligned during the pose.
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