Best Yoga Sequence to Wheel Pose

RISHIKESH, India - Feb. 27, 2018 - PRLog -- Wheel pose, which is also known by other names such as Upward Bow, Urdhva Dhanurasana or Chakras, is one of the newest trends in yoga today. Right from assisting you as you learn new poses, to deepening stretches, to creating new balance challenges, the yoga wheel exercises have something to offer each person.

Its versatility makes it a great option for general stretching and exercise as well so that you do not even have to be a professional yogi to reap the benefits. Here's how you can build a yoga sequence to the wheel pose that will help you open and strengthen the spine, chest, thighs and shoulders.

Setu Bandha Sarvangasana (Bridge Pose):

This posture builds core and strengthens the lower body while also strengthening and lengthening the spine. By building strength in your core, the lower body and the spine help protect the lower back and prevent dumping your weight into it during the yoga wheel pose.

In order to practice this pose, you will have to lie down and lift your hips high and slightly squeeze the knees together. Then press your arms and shoulders into the yoga mat and lift your chest up gently towards your chin. Stay in this pose for five breaths and then slowly lower down to the original position.

Utkatsana (Chair pose):

This yoga pose is one of the best yoga wheel postures that strengthen the lower back, opens the shoulders and chest while the upper arms externally rotate and draw into the shoulder pockets. To practice this pose, you need to stand with your feet together. Then exhale and bend your knees and assume that you are sitting on a chair. Then raise your arms up alongside your ears until they are parallel to the floor. Stay in this posture for as long as you feel comfortable.

Adho Mukha Svanasana (Downward facing dog pose):

This posture strengthens the shoulders, upper body, arms, chest and the legs. It also helps to stretch the shoulders, chest and the back body, including the spine, calves, ankles and hamstrings. To assume the pose, you need to start with your feet hip-width apart.

Then hinge forward at your waist and press your arms flat into the ground. Ensure that your hands are shoulder-width apart and your shoulders, arms and the back are line up straight in a diagonal line. Your hands should be placed at the front of the mat and your toes should face the front of the yoga mat.

Bhujangasana (Cobra pose):

This pose helps to strengthen the muscles of the abdominal, shoulder, chest and arm muscles and also increases the flexibility of the spine. It is done by lying down flat on the stomach and placing the hands and palms flat on the floor in alignment with the shoulder.

Then without lifting the abdomen, raise your head and chest, arching the spine with a deep inhalation. Stay in this position for a few seconds before lowering the body while exhaling at the same time. It is important to gain maximum stretching of the body from this pose to reap the complete benefits from it.

Ustrasana (Camel pose):

This pose gives a powerful front-body stretch and also strengthens the back muscles. The camel pose can be performed by kneeling with the knees directly under the hips and the hips perpendicular to the floor. Bring your hands to your lower back, fingers pointed downward and the palms against the lower back area.

Then allow your hands to support your lower back as you look upward and slightly arch backwards. With the chest towards the ceiling, reach for the heels, right hand to the right heel and the left hand to the left heel. If you are unable to reach the heel then you can also keep the hands on the buttocks. Take 3-5 breaths.

Thus, the yoga wheel workout is a great tool to relieve pain and improve flexibility. But don't rush into trying this advanced pose as it is quite advanced pose and takes several months or years to work your way into it. So take your time and when your body and mind is ready, and then only start practicing it.

For more information: https://www.yogateacherstrainingrishikesh.com