Wheel definitely increases flexibility in your spine and shoulders, but it also strengthens your upper body, and stretches your abs and quads, which all runners need.
- Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your butt). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
- As you 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. 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 a total of three times.
- Hug your knees into your chest to release your lower back.
If Wheel is too difficult, do Half Wheel instead.