In yoga, the wheel pose is a set of classic backbend movements and a very challenging practice. Many people make some common mistakes when practicing yoga wheels, and these mistakes can lead to injuries or not getting the best results. Here are two important points to pay attention to when practicing yoga wheels.
1. The benefits of practicing yoga wheels
The benefits of practicing yoga wheels are numerous. It helps to strengthen the back muscles, relieve tension in the shoulder and neck muscles, effectively prevent the occurrence of hunchback, and keep the spine healthy and flexible at all times. Yoga wheels also nourish and strengthen the muscles in the abdomen, benefiting the internal organs and glands. With practice, blood circulation is enhanced, the mind is clearer, the senses are sharper, and memory is enhanced. For the wrists, ankles and legs, yoga wheels make them more powerful and powerful, thus enhancing the overall stability and flexibility of the body. This range of practice benefits makes yoga wheels an excellent choice for overall health and vitality.
2. Practice yoga wheels, an overview of the two key points
These two key points are so important when it comes to practicing yoga chakras that they are often overlooked. Chest lift can help open up the chest cavity for easier breathing and strengthen the back and shoulders. A hip lift can stabilize the body's balance and strengthen the core muscles, while also helping to stretch the thigh and hip muscles and improve flexibility. In Wheel Pose, combining the effort in these two directions can make the whole asana more fluid and natural, and it will also be easier to get into the deep exercises. As your breath flows, you can slowly feel every subtle change in your body, making the yoga wheel a perfect blend of body, mind and spirit. In this process, you will not only be able to exercise the strength and flexibility of your body, but also restore your inner peace and find inner balance and harmony. May everyone who practices yoga find peace and strength in the chakra and feel the infinite benefits of yoga.
2.1. Chest lift.
When practicing the yoga wheel, the shoulders are opened, the ribcage is raised, and the spine is extended towards the top of the head. To lift the ribcage up, you need to give the hand a downward force to the ground, taking care to keep the upper arm externally rotated, and the shoulder blade adducted, pushing the ribcage up. Here are two exercises to open the chest cavity, first, supine hand lift, you can use bricks to assist, when lying on your back, lay the yoga block horizontally under the shoulder blades, let the hands stretch upward, grasp the edge of the yoga mat with both hands, keep breathing naturally, and hold on for more than 1 minute. Second, the practice of elbow clamping. Straighten your arms and pinch your elbows inwards to feel more force pushing downward, while your chest is up, so that you can put your heels against the wall to practice the wheeled pose, and tie a yoga strap to the position of your big arms, avoiding opening your elbows, and keep breathing naturally for 1 minute.
2.2. Pelvic lift.
When the pelvis is raised, more space is reserved for the lumbar spine segment, which helps to extend the spine. A pelvic lift requires the strength of the legs to be activated. In the wheel exercise, the foot is pressed down and pushed to both sides, while the inside of the foot is compacted so that the strength of the inner thigh is activated. If you want to find the feeling of hip lift, you can hold a yoga block on the inner thigh and keep the pelvis up for 1 minute when practicing bridge or wheel pose, and gradually find the inner space of the body.
Conclusion:In conclusion, practicing yoga wheels is a practice that requires a comprehensive consideration of the coordination of various parts of the body. For the correct wheel exercise, you need to pay special attention to two points, chest lift and pelvic lift. Only by mastering these two key points can you better enjoy the exercises, avoid injuries and get the maximum results. Hopefully, these tips will help you feel more comfortable practicing yoga wheels and make your yoga journey more enjoyable and safer!