FitSugar

What Not to Do in Wheel Pose

Jenny Sugar — Wed, 25 Jan 2012 13:33:14 PST

Doing Full Backbend, also known as Wheel pose, isn't exactly on the list of beginner moves. It's demanding both from a flexibility as well as a strength standpoint, so it's best to stick to Half Wheel, Camel, and other easier variations before trying your hand at Full Backbend. When you are ready, here are some things to keep in mind to ensure you're doing this heart-opening pose safely and comfortably.

Clenching your tush: It takes lower body strength to hold yourself up in Wheel, but that doesn't mean you need to clench your glutes. Focus on engaging your quads and calves to release tension in your bum, allowing your lower spine to relax and fully extend.

Keep reading to find out other mistakes you might be making in Full Backbend.

Strike a Yoga Pose: One-Legged Bow

FitSugar — Mon, 13 Dec 2010 03:00:35 PST

I love the holidays, but the rushing around stresses me out. I can feel my body collapsing forward into a scrooge-like hunch. Opening the front of my body with backbending pose feels like a gift to my tired spine. While the Bow pose doesn't have anything to do with presents, it's a wonderful stretch. Here's a variation that focuses on bending one leg at a time, which allows you to work on stretching out your chest and shoulders more effectively. It will strengthen your back too.

To learn my trick for getting into this pose

Lie flat on your stomach, drawing your belly button toward your spine.
Interlace your hands behind you, bend your right knee, and hook your right foot in the hole your arms make. Clasp your hands around the front of your ankle. If it's too difficult to get into the pose this way, reach back with one hand at a time instead.
Actively press your left leg into the floor and push your right foot away from you. Both these actions will help give your torso a little more lift, which will increase flexibility in your back and chest.
Stay here for five deep breaths. Then keeping your hands interlaced, gently unhook your right foot, bend your left knee, and do this pose with the left leg lifted.

Stretch It: Shoulder and Neck Stretching Backbend

FitSugar — Tue, 23 Nov 2010 14:30:40 PST

This stretch may look familiar if you've taken a yoga class. It's the prep pose you learn before doing Wheel pose. Also called Half Wheel, this stretch will increase flexibility in your spine and also stretch out your shoulders and the back of your neck. Because it doesn't require a lot of energy, it has both a calming and energetic effect on the body and mind.

Learn the finer details of this stretch when you

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel.
With your palms and feet pressing firmly into the ground, lift your hips off the floor.
Stay here, or clasp your hands together below your pelvis, extending through your arms. I like to rock my weight from side to side so that I can bring my shoulder blades closer together.
Stay here for 30 seconds. Try to keep lifting the hips up as high as you can, and gaze toward your belly.
To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.

This position feels great if you have been slumped over a steering wheel or a keyboard for hours. Try it and tell me how you feel.

Strike a Yoga Pose: Bound Half Wheel

FitSugar — Mon, 19 Jul 2010 03:00:01 PDT

If you want to open your heart, both figuratively and literally, backbends are the way to go. There's no need to spring yourself into a challenging variation like Full Wheel when you can do a much more gentle variation like this one. Not only does it increase flexibility in your spine, but holding on to your ankles also allows you to deeply stretch your chest, shoulders, and the back of your neck. Because it doesn't require a lot of energy, this pose has both a calming and energetic effect on the body and mind.

Sanskrit Name: Bada Setu Bandha Sarvangasana
English Translation: Bound Bridge Pose
Also Called: Bound Half Wheel

For details on how to do this deliciously juicy-feeling stretch,

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your tush, and turn your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.
With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel.
Wrap your hands around your ankles. If you can't reach them, step your heels closer to your body. Rock your weight from side to side so you can pull your shoulders in and bring your shoulder blades closer together.
Stay here for five deep breaths, actively pressing your feet into the floor to lift your hips up and increase the stretch in your torso and neck.
Gently lower your bum back to the ground, and take a counter-pose by hugging your knees into your chest.

Strike a Yoga Pose: Camel

FitSugar — Mon, 01 Mar 2010 09:00:41 PST

After hunching forward blogging all day my body craves backbends. Luckily for me, Camel pose is a staple in a yoga practice. Do this pose regularly to increase flexibility in your lower back, shoulders, and hip flexors but to also strengthen your quads and abs.

Sanskrit Name: Ustrasasana
English Translation: Camel Pose

Curious to know how to get into this pose? Then

Kneel at the front of your mat, keeping your knees under your hips. Look back and make sure your shins, ankles, and feet are parallel to each other.
Put both hands on your hips, and gently arch back, just beginning to warm up your lower back and quads.
When you're ready, reach your right hand back toward your right heel, and then your left toward your left heel. Your hands are there for balancing support, so don't lean all your weight into them. Try to shift weight forward into your knees, which will also increase the stretch you feel in your belly and chest.
Lower your head behind you and stay here for five breaths.
Come up slowly and sit on your heels. Lean forward, releasing your lower back into Child's Pose.

Do you love talking about all things yoga? Then you'll definitely want to check out the Yoga Stretch and Tell group.

Strike Yoga Pose: Locust A

FitSugar — Mon, 19 Oct 2009 08:00:08 PDT

We've talked about some extremely challenging variations of Locust pose such as Inverted Locust where you're balancing on your shoulders and chin, and Locust Scorpion where your feet are touching your head. Now let's take it down a notch and do plain old Locust pose. It's a great way to tone the muscles in the back of your body. It may look relaxing, but you'll definitely feel this one working, and it's a great complement to ab exercises.

Sanskrit Name: Salabhasana A
English Translation: Locust Pose

To learn how to do this pose

Lie down on a mat on your belly, with your legs together. Place your arms by your sides so your palms are facing up.
As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
Stay for five breaths, and then release back to the mat.

Strike a Yoga Pose: Headstand Bow

FitSugar — Mon, 14 Sep 2009 10:00:12 PDT

If Wheel is one of your favorite poses, here's a variation that takes the weight from your hands to your head. It's similar to Bow pose, but it's upside down.

Sanskrit Name: Sirsa Dhanurasana
English Translation: Headstand Bow Pose

To learn the prep pose to get into this keep reading

Hit the Hay: Cobra

FitSugar — Fri, 07 Aug 2009 14:35:04 PDT

Stretching in bed relaxes your body before going to sleep, and it can also be a great way to gently wake up in the morning. This gentle stretch will lengthen the muscles in your abs, chest, and neck, and it'll also increase flexibility in your spine.

To find out how to do this stretch, hop in bed and

Roll over onto your belly and extend your arms out in front of you. If you're tall, you can hang your feet over the end of the bed.
Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest, As your your torso lifts off the bed, keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you'll feel a nice stretch in your chest and neck.
Stay here for 30 seconds and then lower your torso back to the bed.
Follow this move with a child's pose to stretch out your back.

Strike a Pose: Locust Scorpion

FitSugar — Mon, 16 Mar 2009 12:00:00 PDT

If you have been working on your Locust Prep, and full Locust pose, I think you're ready to move on to Locust Scorpion. If you have a flexible back, this pose will be even easier than regular Locust.

Sanskrit Name: Ganda Bherundasana
English Translation: Formidable Face Pose
Also Called: Locust Scorpion

To learn how to do this pose

Begin lying on your belly. Roll over to one of your shoulders so you can bring both arms underneath you. There are two hand positions you can try, so see which one feels the most comfortable. Either interlace your fingers, clasp your palms together, and straighten your arms. Or keep your hands apart with either your palms facing up or pressed into the mat. Then roll your body so it's resting on your extended arms. Make sure your chin is on the mat as well.
As you inhale, press into your arms with all your strength and lift both legs up as high as you can. If your upper body is strong and your back is flexible, lift your hips off the floor, so your spine is as upright as possible. Press your feet and thighs together.
Then bend your knees and lower your feet to your head. Stay like this for five deep breaths. Then lift your feet back up to the ceiling and slowly lower your body back to the floor. Release your back by coming into Child's Pose.

Partner Yoga Pose: Down Dog Scorpion

FitSugar — Fri, 06 Mar 2009 15:00:00 PST

Backbends top my list of favorite yoga poses. It feels great to arch my spine and stretch through my abs and chest. Some backbends are more challenging than others though, like Scorpion. Since it involves balancing on your forearms as well as bending your back, you might need a little help getting into it. You can do Scorpion on a ball or in front of a couch, but if you have a friend nearby, give this partner pose a try.

To see a video showing how to get into this,

Partner #1 (black shirt) comes into Downward Facing Dog.
Partner #2 (lilac shirt) stands to the left side of Partner #1 and places her hands behind Partner #1's hands. Then she lays her belly on Partner #1's back, so her feet are off the floor.
Then Partner #2 presses her belly into her partner's upper back, lifts her legs up and bends her knees. She raises her head up, too, actively arching her spine, working on lowering her feet to her head.
Then Partner #2 lowers her legs back down, and steps her left foot and then her right onto the floor and stands up. Then they switch roles and Partner #1 gets a chance to try Scorpion.