Yoga Wheel Pose Technique

Yoga can exercise the body, regulate body functions, and cultivate one's character, so it is very popular among young people today. People who learn yoga for the first time will experience a lot of pain at the beginning because it requires overall coordination, flexibility, and integrity. There are many types of yoga. This article mainly introduces the wheel pose technique of yoga, and provides its mechanism of action and operation methods. Let’s learn it together.

Wheel pose nourishes and strengthens the back muscles, relaxes the shoulder joints and neck muscles, and keeps the spine healthy and flexible. The front of the body is also powerfully stretched, nourishing and strengthening the abdominal muscles and benefiting many internal organs and glands. Blood circulation is enhanced and a fresh flow of blood flows into the head, making the mind refreshed and the senses sharper. Wheel pose also strengthens the wrists, ankles, and legs. Tighten the muscles of the thighs and buttocks, strengthen the back and arms; enhance the flexibility of the neck, chest and shoulders; eliminate body stiffness and tension after work; cultivate good posture and prevent hunchback; increase bone density and prevent osteoporosis. Remove belly fat, aid digestion, and eliminate constipation.

1. Lie flat on your back. Bend your elbows overhead. With your fingertips pointing toward your feet, place your palms slightly larger than your shoulders on the floor in front of your shoulders. Bend your knees and bring your feet as close to your hips as possible. Feet and knees hip-width apart. Keep your feet on the floor and lift your pelvis and lower back off the floor.

2. Exhale and lift your torso. Let your head fall back with the top of your head resting on the floor. Check the hand to be aligned. Elevate your shoulders and sacrum

3. Press your hands and feet into the floor and lift your head off the ground to get into the pose.

4. Lift your heels and touch the ground with your toes. At this time, stretch your arms as far as possible. Stretch your sacrum and coccyx upward, keeping your pelvis tall and sinking through your heels. Focus on internally rotating your thighs as you sink your heels down. Arms and Shoulders Begin by extending your arms as fully as possible. Then push your chest forward with your own strength, making your arms as perpendicular to the floor as possible.

Take a few more breaths to complete the above movements. Among the above movements, keeping your arms straight is the most important. If you don't straighten your body, then the next steps of bringing your foot closer to your hand and then lowering your heel will be meaningless.

In order to straighten your arms, you can also turn your hands outward a little, so that your arms will be stronger. Just as you do with your palms in Downward Facing Dog, extend all your fingers and place pressure at the base of your knuckles, do the same in Wheel Pose. Pressing the fingers and bases of the knuckles into the floor lightens the heels of the palms and allows the forearms to draw on their muscles in the push-off position, making arm extension more effective.

Bring your forearms and elbows closer together while your upper arms rotate outward like in Mountain Pose (triceps inward, biceps outward).

Use your hands to push your shoulder blades up and deep into your back. Torso, Hips, and Pelvis Tuck your tailbone upward using the bottom of your hips.

In all backbends the hip muscles press into the pelvis. But be careful to avoid squeezing your buttocks together and separate them from each other as the muscles press into your pelvis. This is because squeezing causes external rotation of the thigh, compressing the sacroiliac joint and thus restricting pelvic movement.