Do a wheel pose by lying on your back, bending your knees and elbows, raising your body off the floor, and holding the pose. The wheel pose, or chakra-asana, strengthens and restores suppleness to the spine, arms, shoulders and upper back, while also stimulating the cardiovascular system. The wheel pose is more challenging than many yoga positions, but it takes just one to three minutes to complete.
- Lie on your back
Lie flat on your back in a comfortable position.
- Bend your knees
Bend your knees to bring your feet as close to your buttocks as possible. Exhale while doing this and keep your feet flat on the floor.
- Bend your elbows
Bend your arms at the elbows and place each hand directly under its respective shoulder. Keep your palms down with your fingers pointing toward your back.
- Raise your body off the floor
Inhale slowly and begin raising your body off the floor. Arch your spine and press firmly downward on your hands and feet to lift your head, back and buttocks off the floor. Raise your stomach and hips as high as you can.
- Hold the pose
Hold this pose for as long as you can hold the inhaled breath.
- Finish the pose
Exhale slowly when you cannot hold your breath any longer and slowly lower your back onto the floor. Straighten your legs out flat and return your arms to rest alongside your body. Relax.