Home

Home
About Monica
Calendar>
Yoga and Your Health
Success Stories
Photo Gallery
Workshops


Yoga Quiz

 

Art and Web design

FEATURED POSTURES

WHEEL
Urdhva Dhanurasana
(Upward Facing Bow)
foot
 Beginning Asana
Intermediate Asana
hand
 Advanced Asana

 

Bridge Ready
Starting Position
Bridge
Beginning Bridge

Wheel Beginner

 BEGINNING WHEEL

Prepare by inhaling up into Beginning Bridge position (see left). Next, place hands palms down on the sides of your neck, fingers pointing toward shoulders on floor just beyond your shoulder blades. Lift your spine arching upward, uddiyana bandha (contract abdominal wall), contract your thighs and buttocks to help support the lift. Feet are actively gripping the floor. Let your head gently rest on the mat without putting pressure on the cervical spine. If maintaining the lift of the spine creates excess pressure on the neck, roll back down into Starting Position.

Caution: If you have previous back, neck or shoulder injuries, consult your physician before practicing any Wheel posture.*
 

hand  WHEEL

Practice Beginning Wheel until you are strong enough to maintain the position for ten breaths. Then you are ready to attempt full Wheel position by lifting your head off the floor, extending your arms to full length and letting head and neck softly dangle. At any time during this asana practice that you feel joint stress, fatigue, or pain, lower yourself gently into Starting Position.