Half wheel pose (bada setu bandha sarvangasana)

Health and Fitness

3793009

Lay on your back, arms along sides, palms down. Bend knees, place feet flat on mat. Walk feet as close to buttocks as comfortably possible. Turn heels out slightly (outside edges of feet parallel with edges of mat. Thighs parallel, ground feet and palms down and lift hips. Keep knees directly over ankles. Wrap hands around ankles OR Clasp hands below pelvis and extend through arms. Rock from side to side and pull your shoulder blades together. Hold posture for five deep breaths or longer. Gently lower hips down to mat. Counter-pose by hugging knees to chest to release lower back.
Benefits: increases flexibility of spine, deeply stretches chest, shoulders, and back of neck. stimulates thyroid gland, abdominal organs, improves digestion, reduces fatigue, anxiety, stress, headache and insomnia. Has both a calming and energetic effect on the body and mind.
Contraindications: Neck injury
Modifications: Easier: place a block under sacrum, let your sacrum rest on block. Advanced: Try lifting one leg at a time to the ceiling.


 

One-Legged Half Wheel

1374451884

Lay on your back, arms along sides, palms down. Bend knees, place feet flat on mat. Walk feet as close to buttocks as comfortably possible. Turn heels out slightly (outside edges of feet parallel with edges of mat. Thighs parallel, ground feet and palms down and lift hips. Keep knees directly over ankles. Place hands on lower back for support, elbows resting on mat. Rock weight from side to side, pull shoulder blades closer together. Step feet together, press firmly left foot into ground, raise your right leg up. Hold for five deep breaths, actively pressing left foot into mat, lift hips. Lower right foot mat repeat on other side. Gently lower hips down to mat. Counter-pose by hugging knees to chest to release lower back.
Benefits: increases flexibility of spine, deeply stretches chest, shoulders, and back of neck. stimulates thyroid gland, abdominal organs, improves digestion, reduces fatigue, anxiety, stress, headache and insomnia. Has both a calming and energetic effect on the body and mind.
Contraindications: Neck injury

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