Upward Facing Dog Pose

Upward Facing Dog is not as easy as it appears! This chest-opening pose requires ample arm strength to lift your hips up and away from your mat. If you're working up to Wheel, this is one of the first poses you need to master.

• Begin at the front of your mat in Mountain Pose [1]. Inhale to lift your arms up, and exhale to fold forward into Standing Forward Bend [2].
• Inhale and look up with a flat back, and as you exhale, step or jump your feet back into a Four-Limbed Staff Pose [3].
• Inhale a breath as you scoop your chest forward, balancing on the tops of your feet and your hands, coming into Upward Facing Dog. Lower your head back between your shoulder blades. Pull your shoulder blades down your back, and hold for five breaths.

Learn details about Upward Facing Dog Pose [4] here.

Source: Laughing River Yoga

Bow Pose

While it doesn't require upper-body strength, Bow Pose will increase flexibility in your spine, open up your chest and shoulders, and massage a stressed belly. I know what you're thinking: it looks a lot like an upside-down Wheel.

• Lie on your belly. Bend your knees, and hold on to the outside edge of your right ankle and then your left. Once you have a firm hold on each ankle, try to keep your toes together, either pointing or flexing your feet.
• Lift your feet up as high as you can, and shift your weight forward so you're resting on your navel instead of on your pubic bone.
• Hold for five deep breaths, and then slowly release.

If you need more details, check out how to do Bow Pose here [5].

Source: Laughing River Yoga

Camel Pose

If tight hip flexors are holding you back from pressing up into a Full Wheel comfortably, Camel Pose is an important pose to add to your home practice. In addition to helping out tight hips, it increases flexibility in your shoulders and lower back.

• Kneel at the front of your mat with your knees under your hips. Reach your right hand back toward your right heel, and then reach your left hand toward your left heel. Your hands are there for balancing support, so don't lean all your weight onto them.
• Try to shift your weight forward onto your knees, which will increase the stretch in your quads, belly, and chest.
• Lower your head behind you, and stay here for five breaths.

Read on for more details about correct alignment in Camel Pose [6].

Source: Laughing River Yoga

Bridge Pose

Bridge Pose is a gentle inversion that increases flexibility in any beginner yogi's spine. It stretches out a tight, compressed torso and has a surprisingly calming effect on your whole body.

• Lie flat on your back with your arms along the sides of your body, palms facing down. Bend your knees, placing your heels as close as you can to your bum.
• With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat, or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
• Stay here for five deep breaths, lifting your hips up as high as you can.

To make the most of this heart opener, check out these tips to build a better Bridge [7].

Backbend Prep

Here's the last step before you take on a Full Wheel. As you start feeling more confident in your upper-body strength, push on your palms and play around with lifting the crown of your head off the mat. Just be sure to come back down slowly with caution!

• Lie on your back. Bend your knees, and place your feet flat on the ground, hips-width distance apart, and the heels as close to the butt as possible.
• 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 of your head on the mat (as shown in the photo above). Check to make sure your hands and feet are parallel.
• Slowly lower your hips to the mat. Hug your knees into your chest to release your lower back.

Photo: Jenny Sugar

Wheel Pose

Once your spine is feeling flexible, your arms have grown strong, and you're ready to challenge yourself, the time has come to try out a Full Wheel Pose.

• Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your bum). 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, shoulders, and hips off the mat, straightening your arms and legs. 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 a total of three times. Hug your knees into your chest to release your lower back.

Here's what not to do in Wheel Pose [9].

Source: Laughing River Yoga