Spinal Stretch! - Sit on your heels with feet silghtly apart and a yoga wheel behind your back.
- Lift you hips off the heels and roll the yoga wheel between your feet.
- Slowly drape your body over the wheel.
- If that feels accessivle, lift your arms overhead and grab the wheel with your hands.
- Hold for about 5-10 breaths.
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Wheel-Assisted Childs Pose! - Come into the tabletop position with your knees and hands on the floor.
- Set your knees hip-distance apart (or more) and big toes touching.
- Place the yoga wheel between the knees in front of you. Breathe in and as you breathe out, lean forward hinging from the hips and rolling the wheel to the front until your belly touches your thighs and your arms extend forward.
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Virabhadrasana! - Stand at the top of your mat, legs hip-width distance apart, tailbone tucked in, and the upper part of the body elongated.
- Palms are facing up,slightly away from the body.Roll the wheel under your body.
- Draw the shoulders away from the neck as you bring your arms up with hands inthe namaskar position.
- Keep your chest lifted.
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Supported Handstand Pose! - Put your feet on the suitable wheel and lie face down.
- Put your hands on the yoga mat at the distance of your shoulder.
- Slowly lift your hip with the support of your hands.
- Keep your legs and your spine straight.
- Be careful, especially for the beginners. You can lean the wheel on the wall if you cant control it well at the beginning.
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