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Easy Wheel Pose

Be sure to press your feet down firmly as you practice this pose so that you feel your legs and buttocks strengthening as well as your arms.

  1. Sit with your legs extended. Place your hands behind your buttocks, palms down, shoulder-width apart, fingers pointing out to the sides. Your hands should be a few inches behind your buttocks so that when you lift up in the pose, your wrists will be directly beneath your shoulders. Lean back on your hands.  
  2. Bend your knees just enough so that your feet are flat on the floor, feet and knees together.
  3. Warmup: First, inhale deeply. Exhale as you press your hands and feet down. Inhale, slowly raising your hips off the floor. Exhale as you slowly lower your buttocks back to the floor. Repeat 3 to 6 times, moving in time with your breath.  If comfortable, lift a little higher each time.
  4. First inhale, then as you exhale, contract your buttocks and press your hands and feet down. Inhale, slowly raising your hips until your thighs and torso are parallel to the floor.  Keep your knees together. Your ankles should be directly under your knees and your wrists should be directly under your shoulders. Gently tilt your head back if it’s comfortable. Breathe normally as you hold the pose for10 to 30 seconds.
  5. Exhale, slowly lowering your buttocks to the floor as you raise your head.
  6. Repeat 1 to 4 times.
  7. Extend your legs and lean back on your hands to rest.

Easier Options

Choose one or more of the following:

  1. Skip steps 4 through 6.
  2. While holding the pose, don’t tilt your head back.
  3. Lift your hips just halfway up in step 4, looking forward instead of tilting your head back.

Hints

  1. If you have neck problems, don’t tilt your head back.
  2. In this pose, your body forms the shape of a table. Your arms and shins are the vertical table legs and your thighs and torso form the table top.
  3. When holding Easy Wheel, your ankles should be under your knees and your wrists under your shoulders. If your feet are too close to or too far from your buttocks, or if your wrists are not under your shoulders, the pose may not feel comfortable. If you need to, lower your hips, then adjust your hands and feet before lifting up into the pose again.
  4. While holding the pose, press your hands down and lift your rib cage away from the floor to avoid sinking into your shoulders. Be aware of the stretch in the front of your shoulders and across your chest as you hold the pose.

Benefits

  • Firms the thighs and buttocks  
  • Strengthens the back and arms
  • Increases the flexibility of the neck, chest, and shoulders
  • This pose is an invigorating way to alleviate morning stiffness or after-work tension.
  • Helps maintain good posture, prevents kyphosis by stretching the chest muscles and loosening the shoulder joints.
  • Helps protect against osteoporosis by increasing bone density

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