Wheel Pose

Instructions

1. 11. Lie on your back with knees bent, feet flat on the floor hip-width apart and close to your sitting bones.
2. 22. Place your hands beside your ears, fingers pointing toward your shoulders, elbows parallel.
3. 33. Press firmly into your feet and hands, lift your hips, and place the crown of your head lightly on the mat.
4. 44. Straighten your arms fully, lift your head off the mat, and extend your chest toward the wall behind you.
5. 55. Engage your inner thighs to keep the knees tracking over the feet, and breathe steadily for 5–10 breaths.
6. 66. To exit, tuck your chin, bend your elbows slowly, and lower your head then your spine vertebra by vertebra.

Contraindications & precautions

• ⚠Wrist or shoulder injury — avoid full weight-bearing on the hands and opt for a supported backbend over a bolster instead.
• ⚠Glaucoma or high blood pressure — the inversion of the head increases intraocular and vascular pressure and must be avoided.
• ⚠Recent back surgery or acute herniated disc — the deep spinal extension places significant compressive load on the lumbar vertebrae.