URDHVA DHANURASANA / WHEEL POSE
Begin in Bridge Pose with the arms resting down by your sides. Reach your arms
straight up toward the sky, plugging the arms into the sockets of the shoulders.
Ground the shoulders to the mat and reverse the palms of the hands on either side of
the ears, shoulder distance apart. Press your hands down and lift up. Pause lightly on
the crown of your head and squeeze your elbows inwards toward one another; press
your chest toward your elbows, then lift all the way up into Wheel. Keep a very slight
tuck of the chin, relax the neck, and fully engage the legs! Stay for five breaths. To
release the pose, tuck your chin to your chest and slowly bend the elbows, letting the
shoulders be the first to touch the floor. Come all the way down to your back.
Remember to exit the pose the same way you entered it—mindfully and with the
breath.