Asana: Wheel Pose

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Sankrit: Urdhva Dhanurasana (OORD-vah don-your-AHS-anna)

Urdhva Dhanurasana, Wheel pose or Upward Facing Bow Pose, is a back bend that works your core, shoulders, glutes, and traps. If you want a pose strengthening multiple muscles of your body, try out wheel pose! 

 Start by laying on your back. Bend knees enough so you can hold onto your ankles. Place your hands flat on the floor next to your ears, fingertips towards your shoulders.
 Press your feet into the floor. Exhale and bring your pelvis up and stretch your arms. Squeeze your butt! Keep feet and arms parallel to each other.
 Take a few breaths here. Tuck your head to your chest and slowly lower down.
 Hug your knees to your chest and rock side to side. You can also do a counter pose into plow. (See picture below)
 Repeat.

Plow pose after Wheel
After wheel pose, I like to counter it with plow pose. Plow pose is the opposite movement of wheel. Wheel pose is my go-to pose when I have back aches or a shoulder knot. Be safe in your practice!



Courtesy of: YogaJournal
Wearing: DIY Tie Dye Tank, Power Core Leggings from Target, and Manduka Mod Pro (Extra long, limited edition) 


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