How to do Wheel Pose Safely
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- Опубліковано 28 лют 2015
- Step by step guide on how to do wheel pose (urdhva dhanurasana) safely. Tips to protect the lower back the shoulders. Deconstruct wheel pose at the wall for maximum safety, opening, and strength.
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OMG I just found this. Ty so much for breaking this pose down. I've been working on achieving it and so far have just been struggling. I'm gonna really use ur way to accomplish this pose
So welcome Emzy!
This was wonderful you're such an asset to our community.
🥰🥰🙏🏻🙏🏻🙏🏻
Rachel Scott is amazing teacher! I'm glad i found her!
Milena! So glad you found me too!! :) I have additional resources and online classes on my website if you're interested as well :) rachelyoga.com
Thank you dear! I followed your channel, also your website and your video teaching at www.doyogawithme.com! And im very pleased with! Thanks!!!
Thank you so much - this has been the only explanation I have found and I have struggled so much
Kevin, you are so welcome and I hope that it was helpful - if you have any video requests on other trouble spots, just let me know :) Happy to have you here!
Thanks
Amazing👍 love the pose ...its challenging for me to lift my arms up...will try
Hi Rachel, my biggest struggle is hand placement and the initial lift. I seem to not have enough flexibility in the inner forearm (does this make sense?). Any recommendations?
Hi Rosie! Did the blocks make a difference?
Good explanation
🙏🏻
Rachel!!! You are amazing teacher! Finally I found explanation how to start practicing a bridge
YAY!!!
My heart is saying go for it, my head is saying sit down son
HA! Easy does it with this one. Here's the thing - a well done bridge gives you just as much heart opening, it's just those darn shoulders that can get in the way. So if you're doing a great bridge, your heart is being well taken care of :)
@@RachelScottYoga What is the best pose for the shoulders so that I can progress to doing this properly, a link to one of your videos?
@@sspeedy3 I don't have a specific version for shoulders - except the blocks at the wall do help. I would recommend a daily practice of some thoracic and shoulder mobilization exercises - this kind of stuff is GREAT: ua-cam.com/video/0CrX59ulj9U/v-deo.html
I have been afraid to even try, I had shoulder surgery a year ago and also have a lot of tendonitis in my hands and wrists!
Hi Leslie, makes sense to be cautious! Especially with shoulder surgery. I offer another variation that takes pressure out of the wrists/hands that you may find helpful. But I'm also a huge fan of bridge and a juicy high lunge with a backbend ;) If the purpose is to get the thoracic open, those poses are more shoulder friendly and accessible. (My fave pose is high lunge with a backbend; you get so much out of it!) xo
But i cant push the top half of my body up by pushing into my arms/ what steps do i need to take to get to that point?
I recommend hands on blocks... this will give you more space. Place the blocks diagonally against the wall. Test to make sure they don’t slip. Put your head between your hands at the wall. Place your hands on the blocks. I’m surprised I don’t have a video for this yet I’ll have to make one!
@@RachelScottYoga please and thank you Rachel 🤗
Why were your toes spread with the thing one uses for painting the nails, found that interesting . Great video.
HAHA! Great question. They're called Joy-A-Toes and they're more robust than the pedicure things. I walk around in them occasionally; gives the feet a different stimulus after being cramped in shoes ;)
I have a really hard time keeping my knees close to eachother.. it actually prevents me from doing what my back allows me to do. Everyone has a different pelvis. The same with supta virasana - keeping knees together doesn't allow me to access the pose.. So basically I do it my own way :,D
anni collan I am a huge fan of honouring saw differences. Thank you for putting it out there, it’s so good for people to realize that one size is absolutely not fit all 💕
@@RachelScottYoga Love you Rachel!
How can I train to lift my head up? I struggle with this
Lina yeah me too..i feel not enough strength to lift my head up..
Hi Lina! It's a good question. I find that it's VERY helpful to put blocks under your hands (at the wall so they don't slide away) and to place your hands WIDER than shoulder distance to give yourself more room. You can also turn your hands out a bit. Widening the hands and using blocks helps to give you more space. Also, use your legs. Really push into your feet as you come up.
Rachel Scott I already tried that but it didn’t work for me
Lina Hi Lina! It’s hard to be more helpful without seeing you in person, but what I would suggest is that you work on mobility in your shoulders in non-weight bearing positions. For example hold a block between your hands and do chair pose and stretch your arms forward and up, making sure to keep your shoulders away from your ears. Squeeze your triceps and straighten your arms. When you do work like this, it will start to train the body for what it needs to do in order to do more complex poses like wheel. But keep in mind, the purpose of wheel is spinal extension. There are many other poses in which you can find that movement that aren’t as tough on the shoulders as wheel 😊💕
Rachel Scott thank you very much 😍
🙇♀️🙏💝
but what if ur not naturally flexible in the low back..... i dont have that angle of a bend
Everyone has a different capacity in their spine based on lots of factors such as joint movement, muscular tightness, and connective tissue. And wheel is very intense in terms of extension. I recommend moving your hands and feet further apart, or doing bridge :) Wheel isn't the end all be all!
Been practicing ashtanga for 3 years now and im stuck at primary bec i can't do urdva dhanurasana properly.... Teacher said it takes a lifetime.....
Gerald Syta ahhh yes I found that the Ashtanga practice is SO much about patience 💕
I really wish my yoga teacher would do this explain step by step instead of thinking everyone has done Yoga before and just says the yoga poses name makes it so much harder to actually do the poses because you are having to look around just to see what pose she means
Hi Bugeja! Yes, I dislike the phrase, "if it's in your practice...." and prefer to teach students how to do different versions of the pose. I hope this is helpful!
Hi Rachel when trying wheel posei always feel a heavy stretching in my thigh muscles and freaks me out to continue does that mean im unfit😕...
Hi sassy! It’s normal for your hip flexors to stretch in this pose. I’d suggest that before you do this pose, do lots of poses that open the front of your legs, like lunges, low lines, saddle pose and quad stretches. When you’re doing it properly, you will also use your legs a lot as well which may feel like a lot of effort :-) but the most important thing is to not feel compression in your low back. It sounds to me like you are doing it just fine.
@@RachelScottYoga yeahh.. Thank you for the feedback ill focus onit.. Keep on shining your light on us.. Stay safe.
Can't get my back off the floor.
Work bridge pose to help get your chest vertical to flow…. This may take some time to develop 🙏🏻
Just came across this video. People who can go into the wheel pose make it look too easy. I can't trust my wrists.
Try on angled blocks?
@RachelScottYoga I'll try if that helps with my wrists not giving way under me. Doesn't happen often, and that's quite unsettling when it does. Thank you 😃 What about the variation going down the wall instead?
@@emmaeIIe you mean from the top? Standing with back to wall and walking down?
@RachelScottYoga Yes, that's what I meant. Although on second thoughts, it might be scarier.
@@emmaeIIe yes, you have to have a pretty solid backbiting practice to do that. I don’t think it’s that great because gravity is taking you down. I think it would be safer to work from the bottom up.