Energize with Wheel

Wheel is one of my favorite asanas.  It is a fabulous extension stretch of the entire spine, strengthens the triceps and is very invigorating.  As daunting as it might look, if you are comfortable holding full bridge and plank, you are ready to give it a try!


  1. Lie on your back with the knees bent deeply and feet on the floor, as if to move into bridge pose.
  2. Bend your elbows and spread your palms on the floor beside your ears, fingers pointing toward the shoulders.
  3. Actively press your feet and hands into the floor.  On an exhale, firm the arms and legs, lifting the buttocks and shoulders off the floor, allowing the head to still rest on your mat at this stage.  Feel free to stay here for a few breaths.
  4. Once ready to lift up, exhale again and firmly press the hands into the floor as you straighten your arms, allowing your head to lift off of the floor.
  5. Hold here for 5-15 seconds, focusing on pressing your feet and hands into the floor, keeping the knees in line with the hips and relaxing the neck.  
  6. Once ready to come out of the pose, slowly bend your elbows and gently roll the spine back down onto the ground without putting any weight on the head.
  7. Finish with child’s pose for 1-3 minutes as a counter pose.



  • Wrist injury
  • Acute Herniated Disk of the neck or back
  • Unable to hold in bridge of plank for at least 45 seconds

Photo Credit: santosha.com






1 Comment (+add yours?)

  1. Machine
    Nov 06, 2011 @ 22:13:00

    Great! thanks for the share!


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