WHEEL | URDHVA DHANURASANA
Wheel is one of the most powerful poses in a yoga practice; it unfolds the entire front side of the body while strengthening and conditioning the entire back side. This is one of the best poses to open and release tension in the upper back, chest, shoulders and hip flexers, as well as the lower back. It also opens the heart center and can create tremendous emotional release.
Lie on your back with your knees up, feet flat on the floor hip distance apart. Place your hands flat next to your ears with the palms down and your fingertips facing toward your shoulders.
Draw your elbows in so they are in line with your shoulders - down toward your buttocks.
Exhale and scoop your tail under. Inhale and press down through the soles of your feet and hands, coming on tho the crown of your head. If this is as far as you can go, stay here, taking care to put your body weight into your hands and arms rather than your neck. If you feel you can straighten your arms and come up, draw your elbows in so they are in line with your shoulder joints and slide your shoulder blades down your back. It is very important that you do this before coming up to prevent shoulder damage. Exhale here. On the inhale, press down through the soles of your feet and hands and straighten your arms, launching up in to a beautiful back bend. Let your head hang heavy and your neck be free. Relax your face and gaze into a spot on the wall behind you. Use the power of your breath to hold you up for the count of 5.