Wheel Pose (Urdhva Dhanurasana)

Type: Backbends

Level: Advanced

Steps:

Lie on your back and bend the knees with soles of the feet on the ground. Press palms against the floor at the side of your head with fingers facing towards the feet. Rise on your feet and hands, lifting the pelvis. Put the crown of your head on the mat and then lift it up.

When coming out of the pose, ensure you move down in the reverse steps that you lifted yourself up, putting the weight onto the shoulders and not your head.

Props & Assistance:

Blocks can be placed underneath the hands or feet if either the arms or groin are tight and restricting the full movement into the pose. Ensure the blocks are against the wall so that they don't slip.

Variations: •Half / Full •Raised leg

Preparatory poses:

Backbends such as Cobra or Upward dog

Benefits:

•Stretches the chest and lungs •Strengthens the arms and wrists, legs, buttocks, abdomen and spine •Stimulates the thyroid and pituitary gland •Increases energy and counteracts depression •Therapeutic for asthma, back pain, infertility and osteoporosis

Caution/Avoid:

•Back injury •Carpal tunnel syndrome •Diarrhea •Headache •Heart problems

•High or low blood pressure

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.