Half Wheel Pose

A yoga backbend that stretches the anterior chain including hip flexors and chest while building core stability.

Instructions

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Place your hands palms-down under your shoulders, elbows close to your body.
3. Press through your feet and hands to lift your hips off the ground, creating a backbend.
4. Keep your thighs parallel and engage your glutes to protect your lower back.
5. Hold this position for 20-30 seconds while breathing deeply.
6. Slowly lower your hips back down to release the pose.

Tips

• Do not allow your knees to splay outward - keep them tracking over your ankles
• Press your chest toward your chin to increase the back-body stretch
• Only lift as high as feels comfortable - this is a stretch, not a strength position
• Engage your core to prevent excessive lower back arching
• This pose helps reverse the effects of prolonged sitting