Hello, heart opener! Wheel pose is one of my very favorite postures, but it can be quite challenging for those with tight shoulders and less flexibility in the back. If this feels more intense than good, feel free to modify with bridge pose.
- Begin laying on your back, knees bent, heels close to the hips. Place hands palms down beneath your shoulders with fingers pointing towards the toes.
- Keep feet hip distance apart and hands shoulder distance apart. Exhale completely.
- Inhale, press evenly into both hands and lift up onto crown of the head. Exhale completely.
- Inhale, press evenly into both hands and feet, lifting up off the head as you press heart and pelvis towards the sky.
- Keep breathing deeply and press even more into your feet, moving your heart towards your hands.
- Hold for five to ten breaths.
- For more challenge, you can explore lifting a hand or foot.
- To release, tuck your chin and lower down slowly, all the way onto your back. Draw knees into the chest and bring forehead to knees.
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