In Ashtanga yoga, right before you go into the closing sequence, you do the Wheel, aka backbend. This is one of my favorite poses because not only does it increase flexibility in your spine, but it also opens up your shoulders and strengthens your upper back and thighs.
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| Sanskrit Name: Urdhva Dhanurasana English Translation: Upward Bow Pose Also Called: Wheel or Full Backbend |
Want to know a great trick for getting into this pose? Then read more
- Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty).
- Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
- Inhale, press into your palms and lift your head and shoulders off the ground, placing the crown (top) of your head on the mat.
- Check to make sure your hands and feet are parallel. You can stay here, getting used to being upside down, or take a deep inhale as you straighten your arms and lift your head off the ground. Once you're fully in the pose, try to walk your hands and feet a little closer together.
- Stay here for five deep breaths and then slowly lower your body down. Eventually you want to do this pose for a total of three times.
- Hug your knees into your chest to release your lower back. Then roll up to a sitting position and do a Seated Forward Bend as a counter pose.
Fit's Tips: If you want to try this pose but feel you need a little support then try Wheel pose with an exercise ball.
Soul Cal
Serfontaine
Active Wear
this is one I aspire to do! I remember being able to just pop this off as a kid; it's hard to get older.
1we used to do this for gymnastics.we called it the crab!
2I do this everyday =)
3I use to do this too! I miss elementary... New year resolution: do the "wheel"
4I love this pose!
5lol i used to be able to do this, and just about died right now when i tried to pop over like i used to. i'm going to have to practice!
6Am looking forward to when my lower back is strong enough to handle this again.
7I do this pose regularly, but I don't think I could do it three times. My arms aren't strong enough.
8Wow I used to love doing this when I was younger....whoa i just did now and I can barely hold myself....my arms were shaking....oh noooo
9lady-t : we had to do this pose for gymnastics as well!
10i can still do this pose, but it certainly takes practice
I just love bending UP and UP and UP,higher and higher and higher and higher and higher!! It is my opinion that a backbend up is a women's pose. I look very feminine doing it!!!!!!!! Backbend UP!!
11I adore doing a backbend up! Everyday I go UP higher than the day before...looking more contortedeach time.
12I can walk my hands past my heels in a extremely high arching graceful beautiful adorable attractive super high UP BACKBEND UP!! LOVE IT.
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