Wheel Pose-Bow Pose-Urdhva Dhanuasana 5

Benefits: Stretches the chest and lungs. Strengthens the arms and wrists, legs, buttocks, abdomen, and spine.  Increases energy.

Lie on your back. Bend the knees and set your feet on the floor under your knees. Hook a hip width jevin onto the the thighs and set the feet on a jevin one size larger, with the edges of the feet pressing into the inner edges of the jevin.  the jevins should keep the legs aligned protecting the lower back. The thigh jevin should help you connect to the internal rotation of the legs.  Place the hands at your shoulders between a size larger jevin,  fingers facing towards your feet. Root the feet and tone the legs and lift the hips. plug the shoulders deeply into the back body and lift hips and shoulders. Press shoulders into heart towards top of mat and hips press opposite direction towards the bottom of mat. Keep hips high. Try to separate your gluts away from one another. Don't squeeze butt!  Lengthen tailbone towards backs of knees. 

 

Upward facing Bow Headstand-Urdhva Dhanuasana Sirsasana A