Chakra-asana The Wheel Pose
Sequence of the wheel pose for beginners:
Remember warm up before to try any pose.
- Lie flat on the back in the shava-asana
While exhaling bend the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor.
- Bend the arms at the elbows and place the palms of the ankles, under each shoulder and press.
- While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.