How to do Upward Bow (Wheel) Pose
- Bend your knees and plant both feet about hip-width apart.
- Place your palms beside your ears, shoulder-width apart, with fingers pointing toward your shoulders.
- Keep your elbows pointing upward rather than letting them spread wide.
- Press through your hands and feet to lift your torso, keeping weight off your head.
- Keep both heels and the bases of your toes grounded.
- Keep your knees tracking in the same direction as your toes.
- Press evenly through both palms, straightening your arms only within your available range.
- Let your neck follow the curve of your spine without throwing your head back.
- Bend your elbows and knees to lower your upper back and hips without pausing on your head.
Benefits
Wheel asks for strength through your arms and legs to support the backbend. The open front of the shape brings a stretch into your chest and hip flexors.
Further reading: Upward Bow or Wheel Pose