- The Wheel Pose -
Lie on your back on the floor. Bend your knees upward at a 45 degree angle.
Place your hands next your head with your palms on the floor. Lift your hips with your head still on the floor. Keep your feet and knees straight as you push yourself up. Stand on your feet and stretch out your hands until you think you make the wheel pose.
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Would you check the explanation of the wheel pose?
45-degree angle
Everything else is fine.
Certainly! Here is an explanation of the Wheel Pose:
1. Start by lying on your back on the floor. Make sure your spine is in a neutral position and your feet are hip-width apart.
2. Bend your knees upward at a 45-degree angle, bringing your feet as close to your hips as you can comfortably.
3. Place your hands next to your head on the floor, with your fingers pointing towards your shoulders. Your palms should be flat on the ground and your fingers spread wide.
4. Engage your core muscles and press down through your hands and feet. Lift your hips off the ground, keeping your head and shoulders on the floor initially. This will create a bridge-like shape with your body.
5. As you continue lifting your hips, walk your hands and feet closer together, if possible. This will allow you to deepen the stretch in your back and shoulders.
6. Keep your feet and knees straight as you straighten your arms, pushing yourself up further. Only go as far as is comfortable for you, ensuring you maintain proper alignment and avoid any discomfort or pain.
7. Once you have pushed up as much as you can, find a steady and balanced position on your hands and feet. Your body should resemble a wheel, with your arms and legs forming the spokes.
8. Hold the pose for a few breaths or as long as you feel comfortable. To come out of the pose, slowly lower your body back down, one vertebra at a time, until your hips and lower back are back on the ground.
Remember, it's important to warm up your body before attempting more advanced poses like the Wheel Pose. It is also a good idea to practice under the guidance of a qualified yoga instructor to ensure proper alignment and avoid any potential injuries.