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Urdhva Dhanurasana
Wheel Pose
Wheel Pose — a backbend practice for a intermediate student. Its focus is strength.
Photo: Kennguru, CC BY 3.0, via Wikimedia Commons Source and licence
Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.
Keep the back supported; avoid compressing the lower back.
Keep the shoulders relaxed and away from the ears.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.