How To: Wheel Pose for Beginners - Improve Your Backbend

This tutorial guides you through how to do Wheel Pose both safely and correctly. Learn how to warm up, how to enter it and ways to work on it if you're having difficulty. Happy bending!
00:00 - What is Wheel Pose
00:45 - How to Warm Up for Wheel Pose
01:23 - How to Enter Wheel Pose
02:43 - Why you may struggle with your Wheel Pose
03:53 - How to Improve Your Backbend
04:56 - How to Advance Wheel Pose
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[@ymmm-yogamovementmeditatio9507]

I find it helpful to push with the hands and feet simultaneously. Often people lift the hips first but then cannot get the shoulders up. If you lift both together it's easier

[@markmcla]

Your tips worked for me!! I just had to have faith in straightening my arms, and then I found myself in wheel pose. (For some reason, I thought that my back was supposed to "be the boss and take the lead" in going into wheel pose. But all you have to do is straighten your arms!) -If you ever happen to give a seminar in Southern California, then I would gladly sign up.

[@JONNYSORENSEN_AU]

I used to do this wheel/bridge every day after work and hold it for 3 mins, as well as a wrestler style version with my chin/nose to the floor. I could hand walk into it, or handstand kick over into it. But I lost a lot of flexibility/mobility and strength in recent years, trying to get back what I lost. Will try some of these suggestions thanks.

[@scottmatthews8578]

I've done a lot of yoga , never accomplished ' the wheel ' but I intend to damnt . Probably not today , my shoulder is sore . Glad I found your vids .

[@ellierose_]

This is so helpful - thank you so much! ❤️

[@Zaza-sn2eh]

This is so helpful, thanks so much!

[@gogumarcella]

Thank u liv! I hope u can do tutorial for wheel pose drop back. I’m so scared to do it even when I already comfortable with my wheel. I tried to do it with walls but it still feels scary 😂

[@Livinleggings]

I'm glad you found it useful! Dropbacks are a very advanced move that not a lot of people have the ability to do so I've got a fair few other poses I want to try and cover first but I'll certainly add it to the list!

[@1katiosha]

Very helpful, love it , thank you ❤️

[@zaynabfaridha6531]

Thank you so much for teaching

[@MorisoniProductions]

excellent tutorial, thank you!

[@ljiljanameter5902]

Thank you from Croatia. ❤️

[@renatovieiradasilva5194]

Thank you very much. You are a very good teacher. I like very much yours vídeos. 🙏😘

[@Riddlemewalker]

Solid tutorial!

[@nishazed3278]

Tip 2:08 life changer !!! Chest towards ceiling!

[@crappeeus13]

Smart & beautiful ty for the. Tips

[@unharmony]

I love your vids!

[@lottiechaney7813]

Very helpful Liv, thank you ❤️

[@Livinleggings]

Ah I’m so glad!! 🙌🏼

[@TheCecyFernandes]

Thank. You are so goooood!

[@jilanshah3216]

Thank you 😊

[@MartynaS1986]

I think I finally found my problem with wheel. I can lift the body up easily but I always walking my hands to get high and my wrists burned. Never thought to use my feet 😅 Thank you very much ❤

[@Mobijub]

The dog is so cute, so calm and just sitting so calmly. My dogs will go nuts.. hahaha Oh, thanks for the tutorial, will give it a go 😀

[@Agnes.]

Great!

[@kaeleya]

This was helpful. I guess I have to work on getting my hands to face the same direction as my feet first.

[@kingc7664]

Thank you soo much! The blocks near the wall really help me to get into the pose. Now.. for how long should i hold it at the beginning? :|

[@BlondeQtie]

i couldn’t do the pose, except for when my boyfriend lifted up my waist. i thought my arms are not strong enough. i tried it on 2-3 other occasions and suddenly it worked 🤷🏼‍♀️ i think i just messed up some angle or some muscle recruitment. it is super easy now for me. idk what i did differently 🤷🏼‍♀️

[@hitanhope]

Thank you for this insightful look at wheel pose. Even with blocks at the wall I'm struggling to get lift, do you have any tips on strengthening? Is it just general upper body strength to work on would you say?

[@Rose-nx5fd]

So we'll explain. I struggle to move my hands in. It makes sense to do the legs instead . I will try next time 😊

[@melali5058]

Thank you! The blocks against the wall worked really well for me! 🙏💜

[@violetsjewels]

thanks you so much!! can you kick over in the bridge?

[@cinnamongirl3070]

Good tips. It's also important to keep the knees in line with the toes and not have the knees splay out.

[@SamanthaLopez-1994]

any advice for wrist pain during wheel practice? Please!!!!! P.S I am a huge fan of your yoga channel :)

[@Livinleggings]

It’s tricky to advise as I don’t know what is causing your pain. If it’s simply a weakness in the wrist, I have a wrist strength tutorial on my IG page and will get one created for KZbin soon! However it could be something else so it would be irresponsible of me to advise 🙏🏼

[@SamanthaLopez-1994]

@@Livinleggings I believe it is weakness. Thank you for your reply 🥰🙏 I'm looking forward to it

[@xaraantoniou1071]

Dear Mrs congratulations for the excellent teqnique. I would like to ask you why i cant the strength to lift up my arms. It is a question of strength or flexibility? I am 67 years old but very fit. Can i learn this challenge. Have you tips about this? Thank you very much!!!!!

[@wtfusheeple5383]

subbed

[@iamhexed1]

Y'ALL I COULD DO IT ALL THIS TIME?!?!?!?!?!? MY TECNIUQUE WAS JUST SHITTY. TYYYYYYYY

[@annieblah2357]

❤❤❤

[@arjunpundir1259]

Hlw mam, i can do this but cant hold for long why and how to improve.

[@prashantkore7338]

In yogic language this is called 'Chakrasana'. Chakra mins wheel

[@cleliamattana6582]

I'm a little bit torn about this exercise. I am flexibility impersonated (not by effort, I was born this way and I can take whatever pose I want), but my upper body strength is NON EXISTENT. Like zero. I can't even do a simplified push-up :) and yet, I can do the wheel without even stretching (again because of my freaking nature, I don't get injured, I'm now 46 and can do a full split in any direction without any warming up). So are we super sure this is a strength exercise? Which upper body muscles are involved here? Because my arm strength is almost zero, my shoulders a bit more but not much...I am able to get and stay in position thanks to my core and lower body which are a bit better. I checked in the mirror to see if I was maybe making some mistake in the posture but no, I can do it correctly, and even walk like this for a bit. I'm seriously curious now because my real challenge (impossible for me I think) is the headstand and handstand. I never tried because I'm scared to break my neck as I have zero strength in my upper body!

[@rekhaverma987]

Mam you come my school and teach some yoga poses I'm from India please tell me and reply to me fast

[@geethamaddirala]

Dear mam, which video is helpfully for sagging arms muscle and breasts. And also back pain. Could you please replay

[@elliottstephie]

I cannot lift up 🙃,

[@SomewhereInIndiana1816]

I hope to have that flexibility one day! 🤞

[@kristallyzation]

What if you can’t even get your palms on the floor?

[@vister6757]

My arms are too weak 😓😓

[@quasi8180]

I cant lift up

[@Livinleggings]

It is difficult - it takes practice and patience (and being kind to yourself!) If lifting up to Wheel is something you'd like to work on have a look at my Work on Wheel workshop and challenge: livinleggings.yoga/teaching/working-on-wheel/ There's been some incredible progress from people who have taken it. You can also check out this tutorial on KZbin kzbin.info/www/bejne/l4nTg3SAeJ2soq8 🙏🏼