How to Practice Wheel Pose (Wheel Pose – Urdhva Dhanurasana)

Nguyen Yoga

Wheel Pose (Urdhva Dhanurasana) is a popular pose but also quite difficult for beginners. In this article, we will explore how to do the Wheel of Yoga pose and the amazing health benefits it offers.

Benefits of the Wheel Yoga Pose

Wheel pose is a yoga pose that has many great benefits that many of you love:

This pose helps open the shoulder joints, back spine, hip joints.
Help increase flexibility for the entire rear body.
Stretch and squeeze the chest, abdominal, and thigh muscles, making the front body more flexible.
Strengthens arms, shoulder joints, back muscles, as well as helps increase circulation, better blood circulation.

How to practice Wheel Pose correctly

Các bước thực hiện tư thế Yoga Bánh Xe — Steps to perform the Wheel Yoga Pose

Step 1: To do this pose, bend your knees and open your knees with your shoulders.
Step 2: Then, bend your elbows and put your hands on your ears. (Note, please turn your wrist back to be able to do the next steps).

Đẩy người hoàn thiện tư thế Bánh Xe — Pushing people to complete Wheel Pose

Step 3: Next, push your hips up, using your hands to support the top of your head. And the last step is to push all the people up.

Common mistakes when performing Wheel Pose

Keep your feet too close to your hips

Lỗi chống chân quá gần hông — The error of supporting the foot too close to the hip

A common mistake is that you prop your feet too close to your hips, making you unable to push yourself up. Keep your legs and hips apart to make it easier for you to do the movement.

I can't push myself up and my back hurts

Lỗi khó đẩy người lên và bị đau lưng khi thực hiện — The error is difficult to push up and back pain when performing

In addition, if you feel back pain and can't push up, you can lift your heels, it will help reduce the load on the lower back and hip joints, making it easier for you to perform the movement.

Support joints and spine are not strong and flexible enough

Các khớp và cột sống lưng quá yếu — The joints and spine are too weak

And finally, some of you will find it difficult to push up because the wrist joints, shoulder joints and back spine are not flexible enough.
Do exercises that open the shoulders, wrists and spine to make it easier to do, avoid back pain and injury.
You can refer to more videos of shoulder and inner back exercises Nguyen Yoga's channel.

Nguyen hopes that the above sharing will be effective and useful for your training process. Besides, there are also many articles on health and yoga at Nguyen's blog, especially Youtube channel Nguyen has many other useful exercises and movements, please follow and look forward to Nguyen!