How to Do Wheel Yoga Pose

The Wheel Pose (Chakrasana) is an advanced yoga posture that requires significant flexibility and strength in the back, shoulders, and core. Here are the steps to do the Wheel Pose safely:

1. Preparation:

- Begin by lying down on your back with your knees bent and your feet flat on the floor, hip-width apart.

- Bring your arms alongside your body, with your palms facing down, and extend your arms straight beside your ears.

- Inhale deeply and as you exhale, press your feet and palms firmly into the floor to lift your hips and lower back off the ground.

- Keep your arms straight and your legs extended as you arch your back.

- Hold this position for a few breaths.

2. Entering the Wheel Pose:

- Keeping your balance, extend your right leg and bring your left foot to rest on your right thigh, just above the knee.

- Inhale and extend your left leg, bringing your feet together so that your legs are straight.

- Push your heels down and press your palms firmly into the floor to lift your body fully off the ground.

- Bring the crown of your head towards the floor and keep your gaze at your toes.

- Hold the pose for a few deep breaths.

3. Deepening the Pose:

- To deepen the pose, gently straighten your arms and press down through your palms.

- Lift your legs higher by pulling your heels in towards your buttocks.

- Keep your gaze towards your toes and press the outer edges of your feet into the floor.

4. Coming Out of the Pose:

- Inhale and bend your right knee, releasing the pressure from your right foot.

- Slowly lower your right foot to the floor and then lower your left foot as you exhale.

- Gently lower your hips and torso to the ground, releasing from the pose.

- Rest on your back with your arms and legs extended to relax your body.

Precautions and Tips:

- Practice Wheel Pose gradually under the guidance of an experienced yoga instructor. It's not recommended for beginners or those with back or shoulder injuries.

- Warm up thoroughly before attempting this pose.

- Don't force your body into the pose. If you feel any pain or discomfort, stop and come out of the pose.

- Avoid practicing Wheel Pose if you have high blood pressure, heart problems, or any severe neck injuries.

- Listen to your body and stop if you feel any discomfort.

Remember: The Wheel Pose is a challenging posture and may take time to master. Focus on building strength and flexibility over time, and always modify the pose if necessary to ensure safety and comfort.