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You Asked: How Can I Do the Wheel Pose?

FitSugar — Wed, 20 Feb 2008 03:00:00 -0800

You're asking and I'm answering . . .

"Hi Fit!! I'm taking a yoga class at the university gym. Once every class, the teacher will ask us to do the wheel and everybody either can or can't do it. I can't but would love to learn how. How can I build up to be able to do the wheel? Thanks!!"
- Tiny Bubble

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Class Act: Ashtanga Yoga's Second Series

FitSugar — Thu, 29 Mar 2007 11:00:00 -0700

Do you remember this pose? It was one of the yoga challenges called Crow pose. It's part of Second Series in Ashtanga yoga, known as Nadi Shodina, which means nerve purification. It involves a lot of hip openers, backbends, and arm balancing poses.

Just as in Primary Series, you'll do Sun Salutations A and B, standing poses like Triangle, and then move onto the poses in Second Series. It takes 1 1/2 hours to complete and by the end, you'll feel amazing.

Depending on who you talk to, some Ashtanga yoga instructors think you need to master Primary Series before moving onto Second Series. I don't agree. Primary Series is all about forward bending, and Second Series has a lot to do with back bending. I am a firm believer that your body can benefit from all yoga postures, and you shouldn't be restricted from doing any - you should be encouraged to try them all.

Also, if you are constantly bending forward and stretching the back of your body, you'll need to strengthen those muscles too. You need the poses in Second Series to counterbalance the poses in First Series and vice versa. The two Series' complement each other brilliantly.

Want to know more about Second Series? Then read more

Second Series is so much fun. You get a chance to try out some more advanced poses like Crow, Forearm Stand, Bow, and Leg Behind the Head. You never know what your body is capable of doing unless you try.

After you finish a Second Series class, your body will feel different. Since it involves a ton of backbending poses, you'll feel a sense of lightness and love from stretching through and opening your chest.

Fit's Tips: I recommend trying Second Series 100%. It's challenging and you'll strengthen and increase flexibility in the muscles of your entire body. Locate an Ashtanga Yoga studio near you and find out if they offer Second Series classes or workshops. You can also check out David Swenson's Ashtanga Yoga Second and Third Series DVD for $24.95.

Check out some pictures of poses from Second Series. Just so you know, these aren't in order.

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Partner Yoga Pose: Grounded Backbend

FitSugar — Fri, 19 Sep 2008 10:00:00 -0700

Backbends are some of my favorite yoga poses. Since our bodies rarely have the opportunity to bend this way, not only is arching the spine a treat but it stretches the front part of your body quite nicely. Not only that, but increasing flexibility in your spine is a great way to stay healthy and avoid lower back pain. Since full backbends (Wheel pose) can be intimidating and challenging, give this variation a try. In it you use your partner's body as support, and be able to gently roll back into the pose.

For detailed instructions read more.

Partner #1 (man) sits on the floor with his knees bent and his feet hips-width distance apart. Partner #2 (woman) sits on his knees facing him.
She then extends her legs out and Partner #1 presses his arms against them to hold her in place.

When she's ready, she places her hands on his shins, and gently arches back. To help her lower her torso smoothly, she walks her hands down Partner #1's shins until her head is on the ground. She can straighten her arms and press the backs of her hands into the ground for a little support.
Partner #2 stays like this in a backbend for as long as she wants, and when she's had enough, she can walk her hands back up Partner #2's shins and also uses her abs to help her sit up. Then they switch positions so Partner #1 can have a turn.

Strike a Yoga Pose: Wheel

FitSugar — Wed, 02 Jan 2008 04:00:00 -0800

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.

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.

Partner Yoga Pose: Down Dog Scorpion

FitSugar — Fri, 06 Mar 2009 15:00:00 -0800

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, read more.

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.

Strike a Yoga Pose: Camel to Child's Pose

FitSugar — Wed, 29 Aug 2007 03:00:00 -0700

Doing stretches for your back not only feels good physically, but they are also energetically stimulating. Backbends open the muscles near your heart. This is the location of your 4th chakra which is associated with love and compassion. It allows us to feel peace and a sense of being centered.

Backbends also open your hips, where your 2nd chakra is located, which is associated with sex and creativity. This chakra is all about having a strong personal identity and the ability to accept change. Poses like Camel (Ustrasana in Sanskrit) are great if you are feeling lonely, sad, bored, or tired.

Backbending poses can feel really intense, so after you do one, it's great to do a forward bending counter pose like Child's Pose.

Kneel at the front of your mat, keeping your knees under your hips (hip distance apart). 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 down towards your right foot. If your back is less flexible, stay here for 5 breaths and then switch to the left side.
If your back is feeling good, bring your left hand down, so that both hands are reaching for both feet. Stay here for 5 or more breaths, pressing your hips forward, and dropping your head to look behind you. Try to keep your knees under your hips (they tend to slide out wide).
Come up slowly, sit on your heels, and lean forward into Child's Pose. You can do it with your hands by your feet, or stretch your arms out in front of you.
Repeat this series (Camel to Child's Pose) a few times to give you energy and increase flexibility in your back, chest, hips and quads.

Source

Strike a Yoga Pose: 1-Legged Bow

FitSugar — Mon, 04 May 2009 03:30:00 -0700

If you like backbending poses in yoga, then you probably love Bow pose. 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's also a great quad-strengthening pose.

To learn my trick for getting into this pose read more.

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.

Strike a Yoga Pose: Half Wheel

FitSugar — Tue, 04 Sep 2007 03:30:00 -0700

Backbending poses are great for opening your heart and chest, both figuratively and literally. I love this particular backbend because not only does it increase flexibility in your spine, but it also stretches 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.

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

Want to know how to get into Half Wheel? Then read more

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, 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.
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 pull my shoulders in and bring my shoulder blades closer together.
Stay here for 5 or more deep breaths. Try to keep lifting the hips up as high as you can, and gaze towards your belly. You can watch to make sure you are doing ujayi breathing correctly. Your stomach should remain still, and you should be able to see your ribs expanding and contracting with each complete breath.
After you've had enough, gently drop your bum back onto the ground. You can repeat this pose again after taking a break, or stretch through your lower back by hugging your knees into your chest.

Fit's Tips: Half Wheel pose and the knee hug counterpose is great to do if you suffer from lower back pain.

Couch Time: Scorpion

FitSugar — Thu, 12 Jun 2008 04:30:00 -0700

Since I run a lot, my hip flexors and lower back get really tight, so I love stretches that focus on opening these areas, such as Scorpion. This is actually a yoga pose that's a balancing backbend. It feels amazing on the front of your body and your spine, but it's a really difficult pose to get into, let alone hold long enough to get a good stretch. You can do it using a ball, but here's another way using a couch.

Music: "Field of Green," by Careless

To give it a try read more.

Kneel down in front of a couch, and place your forearms on the ground, so your fingers are a few inches away from the base of the couch. You want your elbows directly underneath your shoulders. Look between your hands, not at your feet.
Shift all your weight into your arms, straighten your legs and walk your feet as close as you can towards your elbows.
Lift your right leg up into the air. Then kick off the ground with your left foot, and let your right and then left foot gently fall to rest on the couch.
Walk your feet so your heels are on the edge of the couch - focus on pressing into your hands to help lift your head up as high as you can.
Stay here for thirty seconds, feeling the stretch in your belly, hip flexors, quads, and back. Then lift your right foot off the couch, and slowly kick your feet off and release them back to the ground. Stretch out your lower back by coming into Child's Pose.
Repeat this move again, this time with your left leg in the air.

Partner Yoga Pose: Seated Bow

FitSugar — Fri, 11 Apr 2008 14:00:00 -0700

One of my favorite backbends in yoga is Bow pose. If you have a hard time holding your ankles with your hands, then you won't even be able to feel the amazing stretch in your chest and shoulders. So that's why doing this pose with a friend is so great. This is actually a move your therapist might do with you if you had a Thai massage.

Want to know how to do this pose with a partner? Then read more.

Partner #1 (red pants) lies on her belly and gets into Bow pose.
Then Partner #2 (black pants) stands inside partner #1's arms, on either side of her waist. Then she sits down on Partner #1's feet, so Partner #1's knees are on the ground.
Partner #2 then holds onto Partner #1's shoulders. If it feels OK for Partner #1, Partner #2 can pull Partner #1's shoulders back, lifting her chest even higher, so that Partner #1's feet are directly over her own knees.
They can stay like this for five or more breaths, and then Partner #2 releases Partner #1's shoulders and Partner #1 releases her own ankles and lies flat on her belly. To help release Partner #1's lower back, Partner #2 can place both hands on Partner #1's sacrum (the top of her bum), and put pressure down towards the ground. This feels amazing.
Then they can switch roles.

Source