Yoga under the wheel pose, yoga wheel pose how to practice?

Makeafortune 2 0 2024-04-08

How to practice Yoga Wheel?

How to practice Yoga Wheel?

The yoga wheel pose is a backbend pose, and it is a more difficult backbend pose.

First look at the picture and get to know the wheel. the following picture

The wheel can fully open the front of the body, especially the chest and groin area. at the same time, the wheel can also flexibly the spine and strengthen the muscles of the back.

Let's take a look at the specific practice methods and steps.

Step 1, the following 👇 diagram

Lie on your back with your head, feet and hips in a straight line.
Bend your elbows and place your palms on your shoulders, fingertips to your shoulders.
Bend your knees, step on the ground, and keep your heels as close to your buttocks as possible

Add: keep the distance between your hands and feet as wide as your shoulders.

Step 2, the following figure

Exhale, push your palms to the ground, step on your feet, lift your hips, and touch the ground on your head.

Add: during the whole process, do not open your elbows outward, you can use an extension band to fix the distance between your hands as shown in the motion picture below, and do not curl your knees outward. The knee is always facing the toe. Notice the following motion picture. When the hips are raised, the coccyx extends with the spine.

Step 3. The following 👇 diagram

Exhale, straighten your arms and get your head off the ground
The weight of the body is supported only by the soles of the hands and feet.
Keep breathing in group 3-5.

In the process of keeping, always tighten the core, and the strength of the entire back thigh goes up. Pay special attention to the opening of the chest and do not squeeze the lumbar vertebrae. Look at the motion picture below. After coming up, there is a process of pushing the chest cavity to open the chest cavity and moving the body's center of gravity forward.

Step 4. The following 👇 diagram

Bend your knees, bend your elbows, and return to the ground.

Step 5, below the 👇 diagram

Put your hands around your knees and roll your back back and forth.

Let's take a look at the main points of the wheel with another picture, below the 👇 diagram.

The auxiliary practice method of wheel style.

In addition to using extension straps to secure the arms, you can also use yoga bricks to raise your hands or feet to create more space for the body.

With the help of walls

Let the partner assist and grasp the partner's ankles with both hands, which helps to activate the arm strength.

Pay attention to Fanyi and share health and beauty.

Painting: beans | text: Megan

Chakra means wheels.

The pose we are going to practice today is called the wheel pose.

In this pose,

The body lies flat on the ground

The legs are raised vertically together and over the head as in ploughing.

Put your hands on your ear.

Then the head rolls.

This tumbling action is like the motion of a wheel.

Hence the name.

The big-eyed girl looks like a rolling wheel when the iron ring rolls.

I want to practice the wheel style!

Lie on your back on the mat!

Both legs are raised at the same time to stretch the legs.

Hands over the head, elbows bent

Palms down on the shoulder.

The direction of the fingertips facing the body.

Exhale

Raise your legs and raise your head together

Put your toes on the ground like a plough.

With 2-3 breaths

Exhale and press your palms on the ground

Lift the back of the neck at the same time

Stretch your legs farther away

And roll your head.

Bend the elbow

Lower the torso and return to the ground.

Chengda worship style

Take it easy.

▲ considerations:

Pay attention to back injuries, heart problems and high blood pressure during practice.

(O "▽") o ☆ has something to say:

This pose strengthens the abdominal organs and spine. Due to the tumbling action, it increases the blood circulation of the spine and restores the vitality of the spine. It is also good for people who suffer from stomach problems and liver discomfort.

Of course, you can't do this pose when you have your period.

Megan: like this pose, like this article, click like first, and then click the three points in the upper right corner: share to moments, or share with friends, are the biggest affirmation of Megan! Bixin, love you ~ mua! I'm also looking forward to your leaving a message on the message board. Looking forward to it! Remember to give someone a ❤ blue hand ❤ ~ (≧▽≦) / ~ ❤

-end-

Hello everyone!

How to practice Yoga Wheel? My experience is that we can do it without skill, just like children can push a wheel at will.

Is your body ready before practicing the rotation, for example, is your chest open? Is there flexibility? is the waist and back strong? Are the legs strong? Wait, as long as the physical conditions permit, the wheel will naturally be pushed up.

Whether you practice yoga for your own health or for beautiful asana, the direction of practice will be different for different purposes. For the sake of your own body, you don't have to struggle for the asana, and you can do it naturally when the body slowly recovers the asana. If you need to practice the wheel because you envy others to do a beautiful wheel, you also need to pay attention to your physical conditions. the wheel belongs to the difficult backbend movement, pay attention to safety!

I practice physiotherapy yoga five days a week, and a lot of asanas that I couldn't do a year ago are fine now. Yoga practice takes time to accumulate.

The wheeled (also known as upper bow) is a deep spine extension (also known as backbending) posture. As with all postures, good alignment is essential. Before we start the posture, let's talk about the gluteus muscle.

What role does your hip play in the back bend?

Wheeled and other backbends require you to keep your hip muscles relaxed. The principle behind this tip is: if you tighten your hips tightly, it will compress the sacrum and lower back, limiting the extension of your spine. However, the gluteus maximus is the largest muscle in the back, and using them helps activate the strength of the back chain to lift the heavy pelvis. Tightening the buttocks also helps stabilize the sacroiliac joint

In practice, you use your hips to push up, and then keep them up while keeping them in position but don't tighten them up. I find that this provides support and good balance for posture. As everyone has a different physique, you can try to use different methods.

The benefits of wheeled style

Strengthen the muscles of the legs, hips, arms and back.
Open your chest and stretch your wrists and abdomen.
Improve spinal flexibility.

Detailed explanation of asana

Lie on your back, bend your knees, and place the soles of your feet flat on the mat, near your hips. Spread your feet with your hips or slightly wider.
Elbows bent toward the ceiling, palms flat on cushions on both sides of the ears, fingers pointing to feet, hands as wide as shoulders or slightly wider. The traditional yoga position is very strict in keeping the distance between the feet and hands, hips and shoulders, respectively. But in practice, you will find that relaxing your hands and feet a little can make your posture more comfortable and easier to complete.

3. Activate the gluteus muscles and press the hands and feet, lift the pelvis off the mat and put the top of the head on the ground.

4. Make sure your elbows are above your wrists and your feet are still parallel

4. Straighten your arms and lift your head off the floor with your pelvis facing the ceiling. Some people like to inhale upward for extra promotion, while others like to exhale upward for extra strength.

5. Pay attention to whether your knees want to open outward. Imagine you squeeze a yoga brick between your knees to keep your knees above your ankles (you can put a yoga brick between your legs).

6. Try to keep your feet parallel. Open your chest.

7, if you feel stable, try one-legged Eka Pada Urdhva Dhanurasana, shift your center of gravity to your right foot while keeping your pelvis in a neutral position (don't tilt it to one side). Lift your left foot and pull your knees toward your chest. Straighten your left leg and bend your left foot toward the ceiling. Take a few breaths, then bend your knees and put your left foot back. Repeat this position on the other side, or you can rest on the ground for a while.

8. After taking five to ten breaths in wheeled or one-legged wheelers, fold your chin and bend your arms slowly back to the ground.

Finally, I would like to share with you five kinds of wheeled entry methods, which are suitable for basic practice. Those who can get3 or above are definitely yoga masters!