Wheel Pose Instructions
- Lie on your back, bend both knees and place your feet flat on the floor.
- Bend your elbows and position the palms of your hands on the floor beside your head with your fingers pointing toward your shoulders.
- Press the feet and hands into the floor and, as you exhale, lift the hips up and straighten the arms.
- Stay in wheel pose for 15 to 20 seconds.
Draw your shoulder blades together, feel the stretch in your abs, chest, and front of your thighs and breathe deeply. Press your feet and hands into the floor, keep your head and neck neutral, and gaze back.
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Urdhva Dhanurasana Benefits
The wheel pose stretches the front of the body and strengthens the arms, legs, abs, and glutes. This pose stimulates the thyroid and pituitary glands, boosts the metabolism, and increases your energy levels.
High or low blood pressure and back or shoulder injury.
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